Conditioning

With a partner, complete 5 rounds for time:

  • 50 Double Unders (each and at the same time)
  • 20 Dumbbell Hang Power Cleans (opwaat)
  • 30-40 Calories (opwaat)
  • 20 Pull Ups (opwaat)

30:00 time cap

Notes

Today’s conditioning is a partner workout. You will begin by completing 50 double unders each and at the same time, then 20 dumbbell hang power cleans split however, 30-40 calories split however, and 20 pull ups split however. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap. It is an aggressive time cap. Your transitions will have to be smooth.

The double unders should take no longer than :40 at any point in the workout. Adjust the distance accordingly.

The dumbbell hang power cleans should be a moderate weight that allows you to complete unbroken sets of 10.

The calories should take no longer than 2-minutes at any point in the workout. Adjust the number of calories as needed.

The pull ups should not take longer than 1-minute to complete the 20 between the two of you. Substitute jumping pull ups, banded pull ups, or ring rows.