WORKOUT 4 ADULTS - double-unders, sit-ups, run & contralateral carry - RFT
- Mr T
- May 1, 2019
- 2 min read
Updated: Jun 30, 2019
Equipment needed:
Skipping rope
Ab mat
Dumbbells
Stretching:
Hamstrings & shoulders (inchworms / downward dogs etc.)
Warm-up:
5 rounds of:
Max double-unders (or scale to single-unders) - Good coaching here
Skill / Strength conditioning:
Tabata ab mat sit-ups:
20secs max ab mat sit-ups
Rest 10secs
Repeat for 8 rounds (try to set max-pace for same score each round, not a dramatic drop towards end rounds) - Tabata timer here
Workout:
4 rounds for time, of:
Run (A=1000m / I=750m / B=500m)
Rest 30secs
Contralateral Carry 50m per side (A=15kg / I=12kg / B=8kg)
My results:
Double unders: 37 - 17 - 22 - 29 - 38 (high 30's is my number, below 30 I'm making mistakes. Aim for 40+, try to hit 50)
Tabata sit-ups: 11 + 11 + 11 + 11 + 11 + 11 + 11 + 11 = 88 (should have gone harder 12/13 per round)
Run 1000m
Rest 30secs
Contralateral Carry 50m per side (A/I=13.75kg)
Time: 26:40
Disclaimer: The author of this blog is not a trained fitness professional. Any workouts blogged about here are designed to be undertaken by people with some knowledge/experience of the movements being described. The example videos alone are not enough to understand and undertake the movement safely and anyone wishing to undertake these workouts should have had some coaching by a trained professional before doing so. Any form of workout comes with inherent risk of injury and anyone undertaking the workouts blogged about here does so at their own risk and cannot hold the author of this blog responsible for any resultant injury that may occur. The workouts blogged about here are based on workouts which are commonly prescribed by the Crossfit coaching community and have at times been modified by the author of this blog, usually to require less equipment.
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