Workout of the Week #8

3 Rounds for time:

Row 1,000 meters (Damper set at 5/6)

35x Wall Ball Shots (20 M / 12 W)

50x double-unders or 150x Single Unders (Jump Rope)

Run 800m (0.50 mile) on a treadmill or complete 800m (0.50 mile) on an elliptical set at a resistance of 12.

Rowing Technique…

The Rowing Stroke

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

  • Extend your arms until they straighten.
  • Lean your upper body forward to the one o’clock position.
  • Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is at the one o’clock position—shoulders in front of hips.
  • Shins are vertical and not compressed beyond the perpendicular.
  • Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

  • With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
  • As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

  • Legs are extended and handle is held lightly at your lower ribs.
  • Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
  • Head is in a neutral position.
  • Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

Here is a link that shows you a video on rowing technique:

Wall Ball Technique…

Keep the Torso Vertical
The more upright your torso, the more you can translate power from your hips into the wallball.  Here are a couple of things that will help you:

  • Foot placement
    Play with the placement of your feet, the wider your feet the greater amount of space we have for our hips to go down.  Bearing in mind we don’t want to be so wide that we are unable to gain depth (hips below knees) or so wide that we lose vertical drive.  As a start, I would recommend going slightly wider then shoulder width apart, and more toed out then usual.
  • Move your hips in a vertical plane and not a horizontal plane
    If you emphasize moving your torso up and down rather than back and forth you will save your back and use more legs to drive the ball up.

The Throw

  • Throw towards the wall, not just straight up and down
    Without any horizontal force you risk not touching the wall.  If you do touch the wall with just a purely vertical throw, the ball will probably slide down the wall and impact your ability to reload quickly as you will need to change body positions to catch it.  There needs to be a subtle bounce at the apex of the throw.
  • Forearms vertical and under the ball – elbows down!
    Imagine your forearms as arrows, they need to point where you want the ball to go – UP!

The Catch

  • Catch high, ride low
    Catch the wall ball high, and let it ride/push you to the bottom – imagine your self like a human piston.  When you get tired your instinct will be to catch high and hold the ball in your hands.  This doesn’t put us in a good position to reload, as we will need to hoist the ball back to our shoulders, or do a weird under arm throw.  So as much as you can, catch it high, and ride it low with the elbows under the ball.


Double Under Technique… (this is a skill and will require coordination and timing)

Jump and pass rope under feet twice per jump.

Single Under Technique

Jump and pass rope under feet once per jump.

Other factors to consider:

  • Hands in front of torso
  • Hands rotate from wrist
  • Good up and down bounce
  • Jump when rope is about to hit the ground
  • Practice linked singles, alternating single and double unders, and then linked double unders
  • Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double underThe Double Under jump rope exercise is extremely beneficial in building overall muscle strength and conditioning in your legs, core, and upper body. Your entire body must get involved in order to execute the movement successfully.1. Choose a RopeThis is the most important element in this exercise. Ropes come in many different colors, lengths, weights, materials, and levels of thickness. I recommend a thinner or slightly weighted rope to facilitate a quicker moving rope. This skill is about speed and control. The rope needs to be at a length that is comfortable for you.The jump rope handles should go past your waist about 3 – 6 inches when you stand on the rope with both feet about shoulder width apart. You will be able to compensate for the length by moving your arms closer or further away from your body when you start jumping. You can also tie a few knots in the rope or wrap the rope around your hands if it is not a rope you own.2. Learn to control the Jump Rope

    This is key because you have to learn to jump the rope and not let the rope jump you. Develop a fast-moving rope with single unders, and with practice you will develop the ability to speed the rope up and slow it down. If you can get control of the rope, controlling your jump becomes easy. Naturally, regardless of your level of coordination you should feel your timing becoming better and better to where it becomes muscle memory.

    3. Attempt your first Double Under

    Once you have adequate control of the rope, where you can actively control the speed of the rope without stopping, then you are ready to attempt your first double under. Take 3 – 5 single jumps first then with a quick strong wiping motion of your wrist, speed the rope up and jump about 2 – 3 inches higher to have enough clearance as the rope goes under your feet 2 times. Your jump should be as relaxed as possible. If you find yourself expending a large amount of energy to successfully execute one double under, then some more fine tuning needs to take place. Efficiency in movement is the key to your success.

    4. Develop a Rhythm

    Once you can execute one double under successfully it is time to start stringing 5 – 10 – 15 jumps together in a row. Start developing your natural jump rope rhythm. For example, use a rhythm of 3 single jumps to ever 1 double under. Doing so will allow you to reset mentally as you prepare for the next attempt. Experiment with a few different jumping patterns and as you continue to practice, as you get better start taking away the single jumps until you are only doing the double unders.

    5. Adjust and Refine to develop consistency

    Based on your coordination level developing the double under jump rope skill will vary. The key is to continue to make small adjustments as you continue to practice. Just like learning to ride a bike or drive a car you must develop a feel for the double under jump rope skill. A comfortable, controlled and relaxed jump is what you are searching for. Once your skill level improves experiment with different speeds by slowing the rope down and speeding the rope up. Remember the better you can control the rope the easier it is to jump the rope. Practice until it becomes muscle memory. When you can make 20 in a row look easy you have made it to the top of the double under mountain.

    Troubleshooting: 4 common problems addressed

    1. I have trouble controlling the rope.

    Try using more wrist and less arms. Try adjusting your grip on the handles (i.e. move hands closer to the rope). Try extending your arms out further from your body. Try a rope made out of a different material. Experiment with different rope lengths.

    2. The rope keeps hitting the front of my toes when I try to jump.

    Try raising your knees higher when you jump until you get better control of the rope speed. Try raising your toes up as you jump.

    3. When I attempt a double under I land hard and start falling backward.

    Try jumping higher using mostly ankles and your calf muscles. Lean slightly forward as you jump to counter act your tendency to fall backward.

    4. I can only get about 3 – 5 in a row before I mess up, what is my problem?

    You must relax and increase your concentration level. We are not perfect beings so you must pay close attention and continually making small (micro) adjustments to keep your rhythm steady. Your mind and body must be in sync in order to roll off 50 – 75 double unders in a row.

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    6 Responses to Workout of the Week #8

    1. Andrea says:

      43/ 40:06 – elected the 150 single unders

    2. Sara says:

      Love the motivational quotes this week!

    3. shanaharrell says:

      Shana 37yrs
      Modified wall ball
      Single jump rope
      Great motivational quotes!

    4. charrell74 says:

      Chris 39 yrs
      50 min
      15 lb ball
      150 single unders
      Great workout!

    5. Nick says:

      Nick 31yrs, 47:05, 150 single unders

    6. Jennifer says:

      43/ 38:32 wall balls rx, single unders, running

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