Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.
In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 95 lb
♂ 135 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks
♀ 35 lb
♂ 45 lb
Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.
Resources:
The Double-Under
The Push Jerk
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