Scaling Dubs
One of the cool things about coaching – and programming – is all the little intentional choices we can make about modifications. I think it’s a real interesting challenge to come up with just the right substitution to make the workout still hit… no matter if we’re adapting for an injury or scaling for capability.
Getting your first double-under, and then getting to consistent competency with them, can seem to be enormous leaps from where you start. (I do firmly believe that there are a few skills and drills that can be enormously helpful at making that jump, though.) It can be enormously frustrating to have dubs be the one thing holding you back from an Rx’d workout, and without a coach it can lead to all sorts of “well, what do I do *now*” guesswork.
For today, we’ve got two sets of 100 dubs in the Rx. To get the most out of this workout we don’t want these to bog down, but we also don’t want to just bail immediately out to 1,000 single unders (or whatever) because the stimulus truly isn’t the same… and it won’t net you as much progress as actually attempting double unders.
No matter how good your dubs (or how not good), we want to cap the time spent with the jump rope at 2 minutes each.
That means that if you have great dubs, you’ll be out and onto the power cleans just a bit ahead of everyone else. If you just barely have dubs, no worries! You’ve got 2 minutes to practice, and you bet your bippy that I’ll be asking how many you completed in that time.
WOD:
100 double-unders
75 hang power cleans (55/75 lb)
50 Ab mat sit-ups
75 push presses (55/75 lb)
100 double-unders
P.S. yes of course there will be some athletes that scale down to single unders today. That’s fine too. Listen to your coach and make good choices with them.