8/12/2026

Strength/Skill

10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice

Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)

INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)

LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

WORKOUT

COMPETE (RX+)

10 ROUNDS

200m Run

10 Kettlebell Swings (70/53)

5 Box Jumps (30/24)

FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (30/24)
(Scored by Time)
KG: 32/24

INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (35/26)
5 Box Jumps (24/20)
(Scored by Time)
KG: 24/16

LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)

Target Time: 15:00-17:30

Time Cap: 22:00