Double Unders and Push Jerks

Stimulus and Strategy:

Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Scaling:

Reduce the loading of the barbell.

To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.

In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.

Dynamic warm-up | 5:00

2-3 sets:

:30 single-unders (feet together + jump high)

20 groiner with twist

:30 single-unders (feet together + jump high + wrist rotation)

20 bootstrappers

:30 single-unders (focus on breathing)

TECH | 3:00

The Double Unders

The Push Jerk

Specific Warm-up | 10:00

Double Under Progression | 5:00

20 Jump and double clap - pretend there's a bell above our head, feet together, jump off the ball of our feet (keep tight and squeeze glutes)

5 x 5 singles, drop shoulders and slap (double wrist rotations)

20 - 30 Double Unders including attempts

Push Jerk Warm-up | 5:00

Using an empty barbell:

5/5 elbow punches

6-8 Strict presses

6-8 Push Presses

6-8 Push Jerks

Note: Continue to build workout load

Break | 2:00

WOD | 8:00

RX:

Complete as many rounds and reps as possible in 8 minutes of:

30 double-unders

3 push jerks

♀ 125 lb

♂ 185 lb

Intermediate option:

Complete as many rounds and reps as possible in 8 minutes of:

30 double-unders

3 push jerks

♀ 95 lb

♂ 135 lb

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

30 single-unders

3 push jerks

♀ 35 lb

♂ 45 lb

Cooldown | 4:00

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side