"Under Fire" For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-ups
Double singles for rope
Knee Raises or scale to 9-6-3 T2B
Singles for rope
Sit Ups for T2B
In this all bodyweight workout, the run distance and jump rope reps will remain the same while the gymnastics movements decrease. On the jump rope and gymnastics movements, these should be rep schemes that athletes could definitely complete unbroken with a good rhythm when fresh. For full list of movement substitutions, see Teaching section.