Accumulate as many meters as possible in 12 min.
Every time you break, perform 30 Double-unders.
Lots of metabolic conditioning on Monday, and a heavy lifting stimulus yesterday, brings us to a skill-oriented session today. The purpose of the workout is to spend some time on a high-level skill and to practice this skill under fatigue. The Double-unders will jack your heart rates up and make it harder to keep walking on your hands, which means you’ll be doing Double-unders more frequently and Handstand Walking less.
If you’re good at Handstand Walking, you’ll ideally be performing the workout as half Handstand Walking and half Double-unders during the 12 min. If you don’t scale appropriately, it might end up being a Double-under workout. Let’s try to avoid this by choosing an ideal scale and find a happy medium between doing Double-unders for the whole workout and only getting inverted for short periods.
For those whose calves still feel a little taxed after Monday, you can change the Doubles to Mountain Climbers instead. Yes, still a jumping type movement, but in a different plane.
The goal on this workout is to slowly chip away with consistency on the Handstand Walking. The jump-rope penalty is intended as an active recovery station that should take no longer than 30 sec.
Rx athletes should be getting 5-10 m at a time. It would be best for to break it up into manageable increments from the get-go so you can preserve your technique and shoulder stamina. Aim for a total of 100 m across the entire workout, including the DU penalty. If you’re not walking on your hands yet, use the around the world on the box to build up your shoulder strength.