LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
DOUBLE UNDERS
Elbows Back
We’ll talk about three things with the double unders. The first is positioning to set yourself up for success. From a standing position, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. The further the hands are from the body in any direction, the easier it becomes to trip.
It’s All in the Wrists
The second thing to think about is relaxing the hands. When we’re gripping the handle tight, we can’t physically rotate the wrist joint. This means everything we do has to come from the shoulders. Keep the hands loose so you’re able to make tight circles with the wrists to spin the rope around the body.
Put the Practice In
The last thing to consider when looking to improve on double unders is how much you practice. The more consistently this higher skill movement is deliberately practiced outside of class, the more likely you are to see progress. It doesn’t have to be a long practice session. Something is always better than nothing. Even adding it to your warmup or pre-class routine can be helpful if it’s something you want to work on. Today, we’ll take some time to practice the movement in a low intensity environment. We’ll go with an EMOM format, working for 20-30 seconds each minute. This format is short and simple to implement before or after classes. For athletes who don’t have double unders, this is a great time to practice the timing and positioning. For athlete who do have double unders, this is a good opportunity to fine tune things or play around with different speeds.
Movement Prep
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
EMOM 5: 30 Seconds of Double Under Practice (Rest Until the Top of the Minute)
Strength
S: Barbell Cycling
All with a running clock:
5 Sets
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
155/105
Metcon
WOD: Metcon (Time)
For Time:
50/35 Calorie Assault Bike
… Directly into:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
.. Directly into:
50/35 Calorie Assault Bike
“That doesn’t sound too bad, maybe I can actually beat Josiah for once on this one. Ha what am I thinking, Josiah is better in every way and my idol. 😂😂” Good Luck- Anonymous
LINS FITT 