In 3-person teams, perform three rounds for time:
At “Go” one member starts 100 Double-unders while the remaining two begin burpees. When the 100 Double-unders are done, that athlete drops and begins burpees while one of the other two begins a round of 100 Double-unders. The rotation continues until each athlete has completed 3 rounds of 100 Double-unders.In other words, each round you do burpees continuously while your 2 teammates finish 100 DU each.
Post team total time to comments.
Coach's Notes.
Standard start times of 0545 and 0615, bring your ropes! If you'd like to organize a later start time, post to comments and spread the word.
Make an honest attempt at DU each round before defaulting to singles (sub at 3:1 ratio, 300 singles), even if you can't string 'em well.
Burpees are mainly intended to guilt your partners into going fast, but if you're going to do 'em you may as well count them. Track your individual totals...good chance you'll set a PR for most burpees in a session.
If you must perform as a solo effort, recommend: 3RFT --100 DU's and 20 burpees
Training Videos.
Double-under demos and tips 2 ways:
- "DU Demo" - the short version (:30), from AlbanyXFit.
- "Double Unders" - the long version (8:30) from Again Faster (features James from the last L1).