100-80-60-40-20: Double Unders (Scale 2:1 Singles)
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)
The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 10+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.
With a heavily front loaded workout, the majority of the reps happen within the first two rounds. Managing these, especially on the rope and the barbell, will be important. This is a great example of “Could I” vs. “Should I”. Could athletes possibly hold on for big or unbroken sets on the first two sets of double unders and deadlifts. Most likely. Should they approach that this way? Unlikely. Planning to break those large sets 2-3 times will better allow them to keep cruising through each round rather than hitting the gas and slamming on the breaks.