Workout of the day

The workout of the day consists of:

For Time: 2 Rounds of

  • 200 Double Unders
  • 50 Overhead Squats (135 lb / 61.25 kg)
  • 1 mile Run

Scaling

Scale Options:

  • Double Unders: Reduce to 100 reps or substitute with 400 single unders
  • Overhead Squats: Lower weight to 95 lb (43 kg) or 65 lb (29 kg) as needed
  • Run: Shorten distance to 800 meters if necessary

No equipment

Alternatives for Those Without Equipment:

  • Double Unders: Practice double tap jumps if a rope is not available
  • Overhead Squats: Use a broomstick or a PVC pipe. If not available, perform air squats for volume or hold a gallon water jug overhead for resistance
  • Run: If outdoor running isn’t an option, substitute with high knees in place for the same duration it would take to run the mile.

Warmup

Warm-Up:

  • 3 minutes of jump rope (single unders or double under practice)
  • Dynamic leg stretches (leg swings, lunges)
  • 2 rounds of 10 PVC pass-throughs, 10 overhead squats with PVC pipe, 200-meter light jog.

Cooldown

Cooldown:

  • 5 minutes of easy walking or jogging
  • Static stretches focusing on quads, hamstrings, calves, and shoulders
  • Foam rolling for IT band, quads, and back