7/16/2026

Gymnastics (Skill Development)

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

WORKOUT
Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)

Independence (Intermediate):
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)

Liberty (Beginner)
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders

Did You See My Memo?

COMPETE (RX+)

FOR TIME

800m Run

200 Double Unders

600m Run

150 Double Unders

400m Run

100 Double Unders

200m Run

FREEDOM (RX):

FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)

LIBERTY (Beginner):
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)

Target Time: 12:00-14:00

Time Cap: 18:00