8. Februar 2024
Feb
08
2 rounds:
-20 seconds pogo jumps
-10 seconds rest
-20 seconds speed steps
-10 seconds rest
-20 seconds timing drill (jump and tap thighs twice each jump)
Rest 1-2 min between rounds
+
2 sets
-200m Jog
-5/side Box step ups
-5 Hanging Straight leg Raises to Parallel
4 Footwork Patterns:
10 seconds of each, continuous, rest 1 min after you’ve been through all 4
2 sets
*So 40 sec on, 1 min off x 2 sets
1 – Feet move laterally out and in
2 – Feet move forward/backward, alternating
3 – Lateral Hops
4 – Speed Steps
+
EMOM x 6:
Min 1: 30 sec Single Unders
Min 2: 30 sec Speed Steps
Min 3: 30 sec Crossover Single Under Attempts or 360 deg Single Unders
+
Jump Rope Skill Testing:
Beginner:
3 min AMRAP:
-100 Single Unders
-50 Speed Steps
-25 double unders
Advanced:
3 min AMRAP:
10, 15, 20,25,30,35, etc…
-Unbroken sets of double unders
Must stop & start after each completed set.
Must complete each set unbroken before moving on
to next set.
Every 6 minutes x 4 sets:
On a 4 min running clock
-400m run
-16 DB goblet box step overs @ 22.5/15 kg
Max rep toes to bar in remaining time
5 min Foam Roll – Lower body focus
+
5 slow controlled joint rotations/side:
– Ankles
-Knees
-Hips
Score = Box step ups + TTB (run is NOT included)