This Week’s WODs
Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
“I am the pumpkin king”
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
L2: DB 35s/25s, Regular Push-ups
L1: DB 25s/15s, Box Push-ups
Skills and Drills
Double-Unders: Week 6 Day 1
Final test day!!!
5 min to find one set of max unbroken double-unders
(advanced: unbroken cross-overs)
As you continue on your double-under journey, here are some final tips to help you along the way:
Get your own rope. If you’re using random jump ropes from your gym, it’s going to make the process much harder by not consistently using the same rope length and type. Having your own rope is crucial. Here are some tips for finding the perfect rope for you:
There are several styles of jump ropes to choose from. A basic jump rope will work best for learning the basics of single-unders. Eventually, you will likely switch to a lightweight speed rope. Don’t make the transition to a super light rope too quickly. The lighter/faster the rope is, the less time you have to react and perform the double-under. A thicker/slower cable can help you get the timing down much easier. Once you’ve got the timing down, you can upgrade to a lighter/faster rope.
A good starting point for determining your optimal rope length is to step on the rope with one foot and the end of the handles where the rope touches the handle should come to your chest line.
Listen to the “click click” of your rope. It may sound strange, but as you are working on your double-unders, try to listen to the rope clicking on the ground with each spin. It will help you find the right rhythm.
Stay controlled, keep your shoulders back, relax, and breathe. This shouldn’t be a tense movement.
Keep your arms close to your body with your wrists pointed down. A common problem is for your arms to slowly come outward. This will cause your rope to shorten and you’ll trip. Keep your shoulders back and your arms in. It’s all in the quick flick of the wrists.
If you’re unsure of what you’re doing wrong, take a video with your phone. Odds are, it will reveal what the issue is.
Trick or Treat
10 Toes to Bar
5/5 Hang DB Snatch (55/35)
40 Double Unders
L2: TAHAP, DB 35/25, 1/2 DU’s
L1: Knee Raises, DB 25/15, Single Unders
“Let’s turn on the juice and see what shakes loose.”
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
L2: 300m Run, 450m/350m Row, 20 Burpees
L1: 200m Run, 350m/250m Row, 15 Burpees
Back Squat 1×4
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
“There’s only 365 days left until next Halloween”
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.
L2: DL 125/85, Barbell Pull-ups, Drop Cals by 2
L1: DL Light, Barbell Pull-ups, Drop Cals by 4
Shoulder Press 1×4
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
“I ain’t ‘fraid of no ghost”
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
L2: 7 Shuttles, Box 24/20, DB PP
L1: 5 Shuttles, Box 20/14, DB PP
“It’s just a bunch of hocus pocus”
(Dec 10 2022)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
L2: 50/25, 40/30 Cal Row, 200′ Lunge
L1: 30/20 Cal Row, 100′ Lunge
Optional 1: Flight Simulator
As we wrap up our 6- week double-under gymnastics cycle, we’ll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you’ll do 5 unbroken – stop – start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.
For time, 15 minute cap:
Unbroken Double Unders
Option 2: Core Work
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Barbell Roll-Outs
30-60 second Plank Hold (elbows)
30yd Kettlebell Waiter Carry
*Rest 2:00 b/t sets
“Being Normal is vastly overrated”
Box Jump Overs (24/20)
L2: Partial WW, BJO’s 20″/14″
L1: Inch Worms, BJO’s 14″/10″
Physical Mobility Challenge: 1,000 Step-Up Challenge
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week
Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.
Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.
Nutrition/Health Challenge: Track Your Calories and/or Macros in a Tracking App
Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.