50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Better known as The Filthy Fifty.
Death of the Single Under
In the past, we allowed you to substitute 3 single unders for every double under if you were not (yet) able to do them. We upped the ante last month and required you to substitute 7 single unders for every double under. While this was annoying, and made for a much longer workout, it did not in any way get you closer to doing a double under. It also provided a resting place for your skill level with a jump rope as there was no incentive to learn to do double unders if you didn’t mind doing a lot of jumps. Your friendly coaches at Roots found this to be an unacceptable path for you.
So, single unders are now dead to us (except maybe in warm-ups).
Your options in workouts are one of the following:
1. Double unders as required – count only the DUs that you complete
2. Double unders with failed attempts – both your successful and failed DU attempts count toward your total
3. Scaled number of double unders – intensity is paramount with DUs. If your DUs fall into an abyss of standing around and catching your breath, we will scale them back to keep the output high
Double unders are cool. They require tremendous coordination, skill, and conditioning. They are a skill that you should master. Just as you would not want to be the athlete who did not know how to do a deadlift, the same should go for double unders.
Let’s move on to the people that can do doubleunders but have settled into the comfort of a “single, single, double” or “single, double” routine. Goodbye comfortable rhythm! Just as you struggled with and then overcame the challenge of learning double unders, now do the same with rhythm. Yes, it may require a suboptimal workout time for a few weeks but the results are well worth it.