For time:
1,000 turns on the jump roperest, then...
5 sets of max effort L-sits
Post times (DU total and individual L-sits) to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2,1...Go" at these times)
Simple math...1,000 singles, 500 double unders, or some combination of the two. Or, take the easy way out and do 333 1/3 triple unders. Ensure you bring a rope if you have one. The ropes at the Bubble have seen better days.
On parallettes, legs parallel to the ground is the L-sit standard today. You can also sub a pair of dumbbells, stack plates, or use boxes for the same effect. Lots of ways to scale: use boxes and a tuck (bent legs) like the video below, or with a hanging L-hold from a pullup bar or rings (again, either straight legs or in a tuck). You can also ramp up the difficulty by performing on the floor (no bars) or above the rings at the top position of a dip.
Training Videos.
Post times (DU total and individual L-sits) to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2,1...Go" at these times)
Simple math...1,000 singles, 500 double unders, or some combination of the two. Or, take the easy way out and do 333 1/3 triple unders. Ensure you bring a rope if you have one. The ropes at the Bubble have seen better days.
On parallettes, legs parallel to the ground is the L-sit standard today. You can also sub a pair of dumbbells, stack plates, or use boxes for the same effect. Lots of ways to scale: use boxes and a tuck (bent legs) like the video below, or with a hanging L-hold from a pullup bar or rings (again, either straight legs or in a tuck). You can also ramp up the difficulty by performing on the floor (no bars) or above the rings at the top position of a dip.
Training Videos.
- "DU Progressions" - from the people that make RX Ropes. Lots of decent DU instructional videos out there. Best way to get better is to get a few tips from a trainer, then practice and practice some more.
- "L-Sit Demo" - quick one from Reebok CF One with some of the scaling options discussed previously.
- "L-Sit Progressions" - note how the gymnast works to press her hips forward and in line with her hands (:43). Significantly more difficult...something to work towards.