Practice Handstands, handstand walking, pistols, muscle ups, double unders or any other skill. Pick one thing and stick to it. Talk to your coach about rep schemes.
This is not to burn out, this is to build skill.
1 minute of Rowing (for calories)
1 minute of Sit Ups*
1 minute of Double-Unders
1 minute Rest
Athletes will work for three minutes straight before resting for one minute. "Fantasma" is a "Fight Gone Bad" AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.
With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.
If short on rowers, stagger heats by two minutes.
RX+ = Toes To Bar