For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats
Then, Tabata double-unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post reps to comments.
Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.
Scaling:
Reduce the loading of the dumbbell.
To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.
In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.
Intermediate option:
For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target
Then, Tabata double-unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For total reps:
Tabata single-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges
Then, Tabata single-unders
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.
Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling
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