Monday Workout: Backsquat & “Flight Simulator”

Strength

A2A Backsquat 3-3-3

WOD

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between reps. Time cutoff is 25 minutes. Everyone must attempt double unders even if they can’t do them.

31 thoughts on “Monday Workout: Backsquat & “Flight Simulator”

  1. can alternating single-doubles (without any misses) count as a scaled WOD?

    1. no. think of it as DU practice time if you can’t do them.

  2. A2A BS: 155#, 133#, 143#
    DU: Through 1st round of 30. Final attempt was 32 (PR +32, before today I had done zero).

  3. 67#, 77#, 77#
    2 DUs. oy vey.

  4. Good job, AJ!!

  5. 67,89,96
    3 DU. Poo

  6. No back squat. 15:24 Rx

    1. oooops my bad justin posted under your name.

      No back squat. 15:24 Rx

  7. back squat: 155, 165, 177
    WOD: up to 25 DU’s… wow

  8. BS: 177, 199×2

    WOD: thru rnd of 30
    max attempt – 33 (close if not PR)
    + at least 10x fails in the 20s, 30s

  9. BS: 155/165/177
    WOD: 12:50 RX

  10. 199 x 3
    30:35

  11. BS 221 x 1; 231 x 2;

    WoD: 40 DUs
    I kept failing in the upper 30s attempting to get 45. I need more practice…

  12. BS: 89, 94×2
    WOD: through 25. Then a lot of failing in the 20s. Had to quit due to shoulder pain with about 7 minutes left.

  13. BS: 77 x 3
    WOD: got through first round of 20 (PR +20), failed around 18 a bajillion times

  14. Up to 122 lbs.; up to 3du’s. . . One day. . .

  15. Gretchen Kittelberger June 21, 2010 — 8:48 pm

    BS: 143, 155, 165

    WOD: 21:31 rx

  16. BS: 155, 155, 177
    WOD: 22:30 (?) Rx’d

  17. A2A BS: 133, 143, 148

    WOD: 25:33 Rx

    Rounds 50 and 45 (#2) took FOREVER. Ugh.

    1. did a similar version to this on 5/14/11 (10-20-30-40-50-40-30-20-10 all unbroken)

      6:40 rx

  18. A2A BS: 133, 133, 150

    WOD: I think I successfully did one (1) DU…(sigh). Lots of singles, though.

  19. 155, 177, 199
    5 DU’s argghh!

  20. 177 x 3 (regular back squat)
    25 DU

  21. A2A BS: 89#, 111#, 121#

    WOD: I think i got 2-4 DU strung together. I need to buy a jump rope asap to practice.

  22. 2/18/2012
    10-20-30-40-50-40-30-20-10 DUs
    7:10

  23. 13:49 Rx on 3/3/12

    1. 10:45 Rx on 9/16/12 (PR by over 3 min)

      1. 10:25 on 5/24/15 in a hotel gym.

        Pretty sure I did a couple of rounds twice b/c I kept having to get out of people’s way and would forget where I was. 😛

  24. Got through the round of 50 reps in 6:31, then had to stop to train a class. 🙂
    Might need to try this again this weekend!

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