Jump Around
Workout Details
EMOM (with a Partner) for 15 Minutes:
↳ 100/70 lbs (45/32 kg)
↳ 100/70 lbs (45/32 kg)
Partners alternate each minute.
After each 3 minutes:
Coaching Tips
Strategy
- 1Pace yourself throughout the EMOM; don't go all out in the first few minutes so you can maintain performance later on.
- 2Focus on form during the Dumbbell Snatches to avoid injury; use your legs and hips to help lift the weight.
- 3Keep the transitions quick but controlled between partners to maximize your rest time.
- 4For Double-Unders, if you struggle with consistency, consider switching to Single-Unders to maintain rhythm and avoid fatigue.
- 5Coordinate with your partner to keep track of the minutes to ensure you're well-prepared for each segment.
Safety Considerations
Technical Focus
Ensure proper alignment and stability during overhead pressing to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min light Jump Rope - 1 min(Focus on rhythm.)
Mobility:
- 10 Shoulder Dislocates with Band(Focus on full range of motion.)
- 30 sec per side Hip Flexor Stretch(Target mobility of hips.)
- 30 sec Dumbbell Overhead Stretch(Open up the shoulders.)
Activation:
2 rounds- 5 Alternating Dumbbell Snatches (Light Weight)(Use light weights to warm up.)
- 5 Dumbbell Overhead Strict Presses (Light Weight)(Use light weights to activate shoulders.)
- 20 Double-Unders (Practice)(Focus on timing and rhythm.)
Scaling Options
Intermediate
Reduce weight and adjust reps slightly to maintain form and intensity.
- 1
alternating dumbbell snatches
Use lighter dumbbells.
Weight: 80/55 lbs (36/25 kg)
- 2
dumbbell overhead strict press
Use lighter dumbbells.
Weight: 80/55 lbs (36/25 kg)
- 3
double unders
Switch to Single-Unders if needed.
Scaled
Consider further reducing weight or switching to simpler movements as needed for safety.
- 1
alternating dumbbell snatches
Use very light dumbbells.
Weight: 60/40 lbs (27/18 kg)
- 2
dumbbell overhead strict press
Use very light dumbbells.
Weight: 60/40 lbs (27/18 kg)
- 3
double unders
Switch to Single-Unders.