Just a Reminder, we will get together at The Game (university location) after 17.5, for food and drinks!
Thrusters and Double Unders. This workout has more variables to it than you may think. A lot of the variables are based on who you are as an athlete and where your skills and aerobic capacity sit. If you have great movement, high aerobic capacity, and high skills for the double unders then this is going to hurt very very bad! If you might not have as much training time under your belt and maybe need more time to string together double unders or more time catching your breath this is a pacing workout and one where a consistent approach will offer the best return especially in the later rounds.
The big key to this workout is more dependent on the warmup and preparation. No matter what, the actual workout itself has little surprises, it’s all about having to push yourself and go to that dark place. How well you warmup will help you be best prepared to reach that top end of your potential. The warmup needs to be big with long aerobic work that helps open you up and prepare you for proper range of motion.
Thrusters: I had a great opportunity to see three guys from work attempt this workout one after another last night. Each person had very different skills and training time going into the workout. Each guy did singles instead of double unders in order to keep the workout fast and each guy approached the thrusters differently. The first broke his thrusters up into sets of 3, the second did 5 and 4 for the whole way, and the last started with 9 unbroken reps and tried to hold on as long as possible. The interesting thing is that no matter what the approach, the “wall” came and hit hard for each of them at the start of round 7. Going 5 and 4 on the thrusters seemed to be very smooth and was the most consistent as far as split times. What really affected the time at the end of it all wasn’t really the approach on the thrusters but really the approach on the transitions. It’s more important to stay on top of limiting your rest between transitions and making your time on the jump rope as efficient as possible to where it almost plays out like a “rest” period. Do not get stuck thinking you have to go unbroken on the thrusters just to say you went unbroken, if you need to break it up to keep a better pace and faster transitions then do it!
Double Unders/Singles: Best advice on this movement was already put out there by Josh Bridges: “Don’t trip”. It really is that simple. When you go into your set of jump ropes be sure you are ready to do them and focus on making them as smooth as possible.
Last workout of the Open season, so be sure to give it all you’ve got! This is a great finishing workout that really pushes you and encourages you to have a deep understanding of who you are as an athlete, how to approach a workout given your specific strengths and weaknesses, and how to pace according to those traits. Let’s have some fun with it.
Big Warmup approx. 15-25min
At an easy pace
1 min jog
1 min AirDyne
10 JUMPING PULLUPS (yes jumping pull-ups)
10 Box Step Ups
1 min Row
10-15 PVC Passes
10 Around the Worlds
20-30 second AirDyne
5 Heavier than the Rx’d Thrusters
Rest 10-20 seconds between efforts
Then rest for 3-4 minutes
20-30 second AirDyne
3 Heavier than Rx’d Thrusters
5-10 Double Unders or Single Unders