This drill focuses on quality cardiovascular endurance and the good old-fashioned gut check.
It is not the first round that makes you tired, it is the second round that does you in. You must beat your first-round score to be successful at this drill.
Warm-Up
Three or four rounds of heavy bag, double-end bag, speed bag, shadow boxing, or shadow boxing with 2 to 3 lb dumbbells.
Equipment
One jump rope and one medicine ball (12 to 15 lb).
The Workout
As many rounds as possible (AMRAP) for 6 minutes:
- 20 double-unders (two rope revolutions per jump)
- 5 push-ups
- 10 wall-balls (a full squat with a 15-pound medicine ball thrown against the wall and caught, immediately into another squat)
Rest 3 to 4 minutes.
Second round: do it again and surpass your first-round total. If you completed the circuit 4 times, go for 5.
It may not seem difficult at first, but having your breathing dialed in for the double-unders is what makes or breaks it. Try it, then tell us how you did, and what you swapped in if you changed an exercise for your gym.