Bell House Fitness – Home Gym

03.09.23 (5 Rounds for reps)

EQUIPMENT

5 sets x 2:00 for reps:

400-m run

Max double-unders in the remaining time

– Rest 1:00 between sets.

BODYWEIGHT

5 sets x 2:00 for reps:

400-m run

Max lateral hops (12 in)

– Rest 1:00 between sets.

WORKOUT NOTES

:20+ of double-under work each round.

Extremely challenging monostructural workout with near-sprint pacing.

Reduce the run to 300-m to provide :20 or more of time on the double-unders and scale to single-unders as needed.

WARM-UP

3 sets:

5 inchworm + push-up

50-ft walking lunge

:30 single-unders

– No rest between sets.

1 set:

100-m run

:20 double-unders

– Rest 1:00

200-m run

:20 double-unders

– Rest 2:00

400-m run

ACCESORY

Post-workout:

3 sets:

30 supermen

1:00 seated leg raise hold

STRETCHING

3 sets:

:30 cobra stretch

:30 alternating scorpion stretch