Rope Climb – Double Unders

Thursday, October 22, 2015

Coach Stacey

(6AM, MBS II) – 5 of us, 2 girls, 3 guys

Warm Up

3 Rounds of Jump n Rope Drills - 20 straddle jumps, 20 front back, 20 skier, 20 twice on one foot then switch feet.  I could make a go at all of them, except front back.  Stacey suggested doing the drills without a rope and even trying double unders without a rope.  The hurdle is to separate hand movements from feet movement.  Once they are mentally separated, double unders will be much easier

WOD

15 minutes to practice rope climbs and drills.  Check out Carl Paoli’s Gymnastics WOD Rope Climbing Videos.  He offers tons of advice for various ways to climb the rope:  Russian wrap, Spanish wrap, Minimizing Rope Burn, How to come down quickly, Legless progressions and more!

I feel most comfortable with Spanish wrap, but did experiment with Russian wrap.

then

5 Rounds at the top of each minute, Min 1:  max rope climbs, Min 2:  max burpee box jump overs 24/20” (feet can touch box), Min 3:  max double unders, Min 4:  rest

This was a tough workout.  On the 5 rounds I scored 22 + 19 + 19 + 19 + 20 = 99.  I got 2 rope climbs on the first round and then 1 rope climb + modifications like half way up or raises and lowers.  For the burpee box jumps I did step ups and step downs on a 20” box and was getting between 8 and 9 reps.  On the double unders I was managing 10-11 double unders/attempts which I have no shame in counting.