October 23, 2026
Daily Session — October 23, 2026
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Warm-Up
General (7:00): 3:00 Easy Jog, Bike or Row Then 2 Rounds with a partner (one works while the other holds a plank, switch after each movement): 10 Air Squats 10 Push-Ups 10 Hollow Rocks 10 Jumping Jacks Specific (11:00): Jump rope (3:00): 1:00 Easy Single-Unders 2 x 10 Penguin Jumps (one hard double turn after each small hop) 3 x max unbroken Double-Under attempts, rest 15 sec between Dumbbell thruster progression (2 sets each): 5 Dumbbell Front Squats (light, two dumbbells) 5 Dumbbell Push Presses (light, two dumbbells) 5 Dumbbell Thrusters (light) Build to workout weight: 5 Thrusters at ~50%, 5 at ~75%, 5 at workout weight Then 2 Rounds at workout pace: 10 Double-Unders (or 20 Single-Unders) 5 Dumbbell Thrusters 4 Burpees Self-check: if you linked 15+ unbroken double-unders in at least 2 of your 3 attempts and the workout-weight thrusters moved smoothly, do Rx. If the rope tripped you up or the dumbbells slowed you down, take the scaled version.
Coach's note: This primes your calves and shoulders for 30 double-unders a round, and your quads, hips and delts for the dumbbell thrusters and burpees. If the 15 linked double-unders felt easy and the workout-weight thrusters were crisp, go Rx. You should finish warm, breathing hard and with a rhythm on the rope.
Double Trouble
AMRAP 12:30 Double-Unders10 Dumbbell Thrusters (35/25 lb)8 Burpees Thrusters use two dumbbells.
Coach's note
- Stimulus
- Sustained hard effort for 12 minutes. Aim for 6+ rounds at about 1:50-2:00 per round; every rep counts. Don't sprint round 1: burpee heart rate will wreck the double-unders that follow.
- Muscles
- Calves and forearms (double-unders), then quads, glutes and shoulders (thrusters), then chest, triceps and shoulders again (burpees). Shoulders take the biggest overlap, then quads.
- Strategy
- Double-unders 15-15 (unbroken only if your misses are rare), thrusters 5-5, burpees steady without stopping. Take one deep breath before picking up the rope. Split early rather than fail late.
- Scaling
- Target 5-6 rounds. Use 60 single-unders (same dose as 30 doubles), 20/10 lb thrusters in 5-5. If burpees pass 40 seconds, step back and stand up without the jump to keep moving.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Calf Stretch against the Wall (each side) 1:00 Couch Stretch (each side) 1:00 Doorway Chest Stretch 0:30 Wrist and Forearm Stretch (each arm) 1:00 Child's Pose
Coach's note: Calves took the pounding from the rope, so the wall calf stretch targets them. Quads and hip flexors drove the thrusters and burpee stand-ups, and the couch stretch opens them back up. The doorway chest stretch and child's pose release the chest, shoulders and lats after the burpees and presses, and the wrist stretch covers the rope and dumbbell grip.
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