Level 1
4 Rounds – score is total double unders
3 minute AMRAP:
200 meters/150 meters Row
15/10 calorie Bike
AMRAP Double Unders In Remaining Time
1 min Rest
(15 Min Total)
Level 2
4 Rounds – score is total double unders
3 minute AMRAP:
200 meters/150 meters Row
15/10 calorie Bike
AMRAP Double Unders In Remaining Time
1 min Rest
(15 Min Total)
To get a Level 2 score you must complete a minimum of 80 Double Unders
Level 3
4 Rounds – score is total double unders
3 minute AMRAP:
250 meters/200 meters Row
20/15 calorie Bike
AMRAP Double Unders In Remaining Time
1 min Rest
(15 Min Total)
To get a Level 3 score you must complete a minimum of 120 Double Unders
Level 4
4 Rounds – score is total double unders
3 minute AMRAP:
250 meters/200 meters Row
20/15 calorie Bike
AMRAP Double Unders In Remaining Time
1 min Rest
(15 Min Total)
To get a Level 4 score you must complete a minimum of 200 Double Unders
Daily Strength
Strength will be completed after the WOD
Complete 3-4 warm up sets then do
5 sets of 5 reps
Back Squat @65% 1 rep max
1 set every three minutes.
Daily Motivation
List five exercise you would like to improve this year. What are you willing to do to improve?
Starting in February we will have Saturday clinics to focus on what you want to improve on. We will work on skills and drills. You will leave with a 30 day plan.
Let us know what specific areas or movements you would like to see in this format.
