Join us on Sunday, November 4th as we tackle Double-Unders! We will be hosting THREE separate 30-45-minute sessions back-to-back — each session dedicated to different levels of proficiency.
9:00AM: We will start at 9am with the “Novice” session. This is for athletes trying to get their first double under, or have done a double, but cannot put more than one together.
10:00AM: The intermediate session will be designed to serve the athlete who has some doubles, but is looking to get better at stringing bigger sets together.
11:00AM: The 11am “Proficient” session will be for those who can string large sets (30-50) and are looking to increase efficiency in workouts.
You are welcome to come to multiple sessions! This clinic is free to Cove members. If we have room, we will allow friends to join in the fun, but members get priority.
There is a sign up board at the gym so please reserve your spot. The gym will be open for Open Gym that day, but the space and equipment priorities will go to the clinic. Thank you in advance for your understanding!
EMOM for 12 minutes:
Even: 5 Deadlifts
Odd: :20 second side plank L/:20 side Plank R
– Can opt for sumo DL, no breath holding, OH grip only, no dropping the bar from the top, focusing on lifting and lowering in the same manor & position
– Supported side plank if needed
2:30 on :30 off for 12 minutes
1:00 Farmers Carry (walking)
20 Sit ups
Max Double Unders
Score = Total Double Unders
– Sub med ball twist / toss for sit ups (10/side)
– Sub assault bike for doubles
Coach’s Tip: Should be fun strongman style workout. Tons of grip, and core strength for today! Deadlifts can be increasing or same weight across.