PVCF Coach Mael teaching the jumping height needed for double unders, as well as the importance of maintaining midline stabilization. Hooray bracing sequence!


Be sure to do your ten minutes of pre-class dynamic warm-ups.

1. “Baby Fran”: 21-15-9 reps not for time of thrusters (45/33/15lbs) and pull-ups or ring rows. (10 min)

2. Technique review: the rope climb (10 min)

3. “Henrietta Jones”

  • Run 200m
  • Rope climb x 4
  • Run 400m
  • Rope climb x 3
  • Run 800m
  • Rope climb x 2
  • Run 400m
  • Rope climb x 3
  • Run 200m

Rope climb x 4

LIII: as written LII: rope climbs as appropriate LI: not for time, start with the 800m run. Rope climbs as appropriate.

(25 min cut-off)

4. Cash-out: EOMOM 10:

  • Even: 3-5 Kettlebell windmills, Right
  • Odd: 3-5 Kettlebell windmills, Left

Use a light to moderate weight

Have fun!