Day 7 Double Unders Program

Warmup:
4 sets
45-seconds single-unders
15-seconds rest

Double Under Practice Part I or II

Spend 5-10 minutes practicing here your one double (Part I) or your two doubles (Part II). Make sure to count the number of attempts and your successful reps. Remember consistency is our metric of progress and it is what tells us we are ready to move forward to the next step.

BPM Endurance Work

3 sets
▶ Perform single-unders at 140 BPM. Keep going until your HR is in zone 4 or 5. That might be a long time. It is alright if you trip here and there, as long as you can keep going and keep up the BPM pace. Once your HR is in zone 5, stop.
▶ Rest and walk slowly trying to bring your breathing back to normal. Rest until your heart rate is back to zone 3.
▶ THIS WEEK: feel free to switch single-unders for alternating feet or boxer jumps and see how that works for you.

NOTE
Please make sure to track your times per set and write them in the comments below. Compare with results from week 1.

HR ALTERNATIVE
If you don't have a Heart Rate Monitor then follow these guidelines. Zone 5 is when the perceived effort is: hard or very hard. As soon as it is getting hard to keep the pace stop. Start your next set only when your breathing has come back to "normal" levels and you feel ready.