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DESCRIPTION

STIMULUS

Time: 15:00


Category: Grind


Goal: Between 4 and 7 rounds.


Score: Total rounds + Double Unders & feet covered

DOUBLE UNDER

120 unbroken Double Unders should take no more than 1:20. With fatigue and tripping, this can extend to ~2:00.


DOUBLE DUMBBELL CARRY

90 foot Double DB Carry at RX+ loading should take no more than :30-45 seconds. If the athlete breaks excessively, this can climb considerably. Try to keep athletes to a load that allows for 1 break at most each carry.

EFFICIENCY TIPS

Strategy: Calling this a grind is an understatement. After the first few rounds, heart rates will be high and bodies will be tired. Dumbbells – Encourage athletes to rest as needed in order to go unbroken in their DB Carries, or 1 break at most. Double Unders – Have athletes pick a preset time to move on after, or have them pick a number of sets to do (i.e. 3×40 Double Unders) in order to prevent them from spending too long at the rope, and to give their grip and shoulders a little rest.

WOD

“Unjust Burden” (AMRAP – Rounds and Reps)

“UNJUST BURDEN”

AMRAP 15

120 Double Unders (150 singles)

90 foot Double Dumbbell Carry

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#,120 Jump Ropes

Basics-8 AMRAP 10/8# 75 Jump Ropes