Thursday, May 15
May 14, 2014
Saturday, May 17
May 16, 2014

photo credit: Charles Wharton

3 Rounds of
15 Jumping Jacks
15 Squats
15 V Ups

90 Seconds death Stretch/side (:45/:45 Quad/Hip Flexor emphasis)

Complete 3 Rounds, working on a 3 minute clock, of

300 M Row / Max Lateral Box Step/Jump Overs (24/20) in time remaining
Rest 3 Minutes
60 Double Unders / Max Med Ball Sit-Ups in time remaining
Rest 3 Minutes

Lateral Step Overs = Both feet touch the floor on each side
– Scale Double Unders to 130 single skips


  1. Dray says:

    Breaking a week-long comment drought! Back from one trip, heading out on another Sunday and this workout was exactly what I needed. This is the second time I’ve come back to a DU workout and first time picking up the rope destroyed my average – hit 59 on the first set of 60! Other sets were more in the 10-20 range which is still greatly improved over the past couple months (for the open workout I was getting 3-5 mostly). This backfired a bit with more time for the sit-ups which became a struggle entirely in the forearms – holding the rope then throwing the ball was a surprising problem.

    The rowing was just the right distance to continue my focus on efficiency that I’ve mentioned on previous workouts but also to push the speed a little. I was aiming for about a 1:40 pace and ended up at that or close to for all three rounds without completely blowing myself out for the step overs (jumping sideways didn’t work very well).

    Still recovering from a cold picked up last week that added an unnecessary challenge with breathing but by the end of the evening, was feeling pretty good. Hopefully another couple workouts like this and I will be cured because that’s how it works!