for each broken set perform 24kg american kbs starting with 10 repetitions and ascending by 10 each subsequent set (i.e. 10, 20, 30, 40, etc...); if the kettle bell is put down during penalty perform push-ups x 10 each break
score is time, total swings, and total push-ups (if any)
Cody in Indiana
ReplyDelete6:23 rx'd
DU sets - 150 / 100 / 50
30 KB swings
0 Push ups
Looking at this workout myself, max rep double unders were the goal, obtaining most of my attention. Between sets, I may have rested slightly longer than in usual double under metcons, however, my rep numbers paid off. Bottom line, as you have said before, isolated wrists = double under success.
7:48/60 swings
ReplyDeleteTwo factors make or break this workout. The first set of double unders is critical. Amassing a substantial number of reps in your opening attempt delays the increasing penalty and reduces later obligation while working under fatigue. Second, error must be avoided. Focused and careful repetitions on the rope skirt unwelcome opportunity to perform extra swings. A miscalculated step offers a labor-intensive chance to reflect on misfortune. Too many blunders and single set punishment becomes a pipe dream.
Cody, your observation was taken into account during design. Push-ups and kettle bell swing were chosen as penance to tax the shoulders, restricting the ability to power through double unders without proficient isolation of the wrists. The expanding nature of the penalty either forces efficiency or endurance.
My DU breakdown…
110/70/64/56
Sherry...
ReplyDelete200DU's , 40kb swings , 10 pushups
last set of double unders was the highest amount of reps...