BIO Community Fitness- King George – Group Class
Young, Dumb, and Broke (Checkmark)
Not For Time Thursday
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double Unders
Dumbbells: (50’s/35’s) [22.5’s/15’s]
Double Under Challenge (Checkmark)
1. Skill Development
Use your MEDIUM cable weight through section 1.
A. 30 Reps “ Big Singles ” ▶️ Rest / partition as needed
Focus on jumping with feet together and HIGHER than a normal single under. Keep a slow, controlled, and steady pace. We are working on Jump Control in this drill.
B. 30 Reps “ Speed Singles ” ▶️ Rest / partition as needed
These are done for speed. Your jump can be as short and quick as you want, just try to accumulate reps as fast as you possibly can. It’s OK to mess up! We are working on Rope Speed in this drill.
C. 30 Reps “ Penguin Claps ” ▶️ Rest / partition as needed
Focus on keeping your feet glued together and maintaining the same jump height the entire time. Imagine you are a big pogo stick. Clap your hands to your side while you are in the air, hands should be away from your body when you land (see video)
Every 2 minutes for 10 minutes (5 sets):
5 rounds – every two minutes you perform all five movements at the bottom, use of weighted ropes is optional.
Set 1: MEDIUM rope
Set 2: MEDIUM rope
Set 3: HEAVY rope
Set 4: HEAVY rope
Set 5: MEDIUM rope
5x Speed Singles
5x Big Singles
5x Penguin Claps
20s x Double Under Attempts