Teams of 3

9 rounds relay style

10 DB Box Stepovers + 15 HR Pushups

Run 800m

9 rounds relay style

10 2DB Ground to Overhead + 10 burpee box facing jump overs

Run 800m

Max Effort Rope Climbs until 35:00


2 minutes Max Effort

Double Unders

What Your Reps Mean

0-50 Need LOTS of work. Should practice double unders 4-5 times per week

5 -100 Not Bad. Need to work on efficiency and/or endurance 3x per week.

101-150 Solid. Still room to improve efficiency and endurance 2x per week.

151-200 Good! One extra day of practice will help!

200+ Excellent! Keep doing what you’re doing!