Technique: E1.5MOMx8 Rounds
35 Double Unders
5 Toes to bar
4 Pull-Up
3 Chest to Bar
2 Bar Muscle Up
FrameWork: sub 60 singles and knee raises, kipping, pull-up, chest to bar
LeanFit: 70 singles plus 15 jumping squats
“Ballerina”
3 RFT- 16 Min Cap
100ft DB Front Rack Lunge (100/70)
100M DB Farmers Carry (100/70)
FrameWork:RWAN
LeanFit: Sub 20 medball situps plus 10 db thrusters for farmers carry
Coaches Notes:For the technique, everything should be unbroken (unless you mess up on the double unders). If athletes are semi proficient at double unders, but not quite there, tell them to do 30 sec worth (should still be getting at least 15 reps). The gymnastic pulling is meant to focus on body control and grip strength with so much switching of what movement you are doing.
This is one of those grind it out type of workouts. Try and go unbroken on the Lunges and don’t burn the grip out on the farmers carry. I.E. drop about 10-15 sec before failure so you can minimize recovery time before picking back up.
