“Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (30/20) 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (30/20) 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (30/20) 20 Double Unders 10 Abmat Sit-ups 5 Med-ball Squat Cleans (30/20)
Subs: x2DU for Singles L1 Cut all reps in half
With much of the work being front loaded here, having a plan will prevent athletes from hitting a wall after the first couple rounds. Planning to break two or three times for at least the first two rounds will allow athletes to remain consistent. The sit-ups are a nice break from the two other very metabolic movements, but having this break-up strategy will pay off when going from the med-ball back to the rope. As the reps start to go down, athletes might be able to hold on for larger sets with the workout coming to close.