Being able to change the way you jump and how fast you spin your rope will change what kind of workout you get. Going fast for a short bout of time will test your coordination and give your whole body a work out. Being able to go slow for a long amount of time will test your endurance.
Try doing 5 slow double unders jumping high and then switching to 5 fast double unders jumping low without taking a break in between. Do this about 5 times.
See how many double unders you can get in 30 seconds record your score and try to beat it.
See how long you can do double unders without making a mistake.
Trying doing 5 double unders on your left foot and then 5 double unders on your right foot. Keep switching back and forth about 5 times or until you can do it.
Moving your feet like you are doing a jumping jack try doing double unders. While doing the motion of moving your feet out and in.
B. “Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (165/115)*no more than 60% of 1RM, should be touch-n-go
12 Lateral Barbell Burpees
21/15 Calorie Bike
Hamstring Stretch on Post x 2:00 each
Pec Stretch x 1:00 each
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