As we’re not receiving any feedback, we’re providing cookie-cutter difficulty levels (scaling) for these workouts. For now we’ll call these Levels 1, 2 and 3 in increasing level of difficulty.

Level 1:

3 rounds

• 100 rope jumps
• 12-9-6 push-ups
• 12-9-6 ab-rolls OR knees-to-chest

For Time.

Level 2:

3 rounds, 15-12-9

• double-unders (or 120 rope jumps each round)
• push-ups
• ab-rolls OR knees-to-chest

For Time.

Level 3:

3 rounds, 21-15-9

• double-unders
• push-ups
• ab-rolls OR straight-leg-raises (to L-sit)

For Time.

How To

Double Unders = rope passes twice under your feet on a single jump. This puts a significant multiplier on the aerobic demand of jumproping. A fantastic video showing double-unders, .wmv

Ab-rolls: using an “ab wheel” (Tash and I used pvc & small barbell weights, or an empty barbell), with knees on floor, begin with wheel at knees, extend forward as far as possible (your goal is body horizontal, thus full extension), keeping your body tight, do not allow belly to hit the floor, and return wheel to knees, aka “Evil Wheel”. Video, .mov

Knees-to-chest: hanging from a pull-up bar, or supporting in dip position on chairs or dip bars, raise your legs up bending your knees, i.e. raising your knees to your chest

Knees-to-elbows (K2E): hanging from a pull-up bar, violently raise your knees to your elbows. Here’s a great video demo of Knees-to-Elbows by Annie Sakamoto at the former CrossFit HQ, .wmv Same video, .mov