You will need some equipment for this one – but just a KB or DB, and a jump rope! This one is a tough one for a couple reasons – 1) It’s long 2) There are only three movements in the workout, but it seems that everyone struggles with or just down right dislikes at least one of these three. But no one can deny how great you will feel once completing this! For both of us, the challenge in this workout is hands down the running. Put even a LITTLE bit of running in and a look of horror comes across our faces and tears well up in our eyes (okay – that’s a bit dramatic, but it’s not that far off).  For others, we know the doubles or thrusters may be the problem area. The key thing here, is to know where your strong suit is, and use that to your advantage.  This is all straight up conditioning, so focus focus FOCUS ON YOUR BREATHING!! Find rhythm in your breath, find a pace in your movements, and if you need to step away from an exercise, set “rest” time of 3,5, or 7 seconds to stay consistent. This is straight up CARDIOOOOO, and we “love” it.  

800m run

80 Double Unders (or 160 singles)

8 Single Arm KB/DB Thrusters (per side)

600m run

60 DU (or 120 singles) 

6 Single Arm KB/DB Thrusters (per side)

400m run

40 DU (or 80 Singles) 

4 Single Arm KB/DB Thrusters (per side)

200m run

20 DU (or 40 singles)

2 Single Arm KB/DB Thrusters (per side)