Ready to go max effort — three times in a row? Then you’re going to love this heart-pumping WOD from Annie Thorisdottir.

3 rounds, each for time:

  • 150 double-unders
  • 100 air squats
  • 50 wall ball shots (30/20#)

In her Instagram post, Thorisdottir challenged people to go sub 5:30 — sub 5, if you’re really feeling ambitious.

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Double-Unders

Remember the goal is to finish each round as fast as you can. This means you want to be able to move quickly. It probably goes without saying that if you don’t have double-unders down pretty solid yet — meaning you can’t string them together fluidly with very few misses — you’ll want to scale to 300 singles.

If you’re going for double-unders, here are a few tips:

  • Keep your body, especially your arms, relaxed.
  • Only jump as high as you need to for the rope to pass under.
  • Spin the rope with your wrists — not your whole arms.
  • Jump straight up and down — don’t kick your feet forward or back.

Make these as easy on yourself as possible. The more work your body does, the faster you’ll feel fatigued and out of breath.

Want more advice? Check out this blog on mastering double-unders. You can also check out this post for a WOD dedicated to practicing double-unders.

Here’s a little more help from Khan Porter.


Air Squats

These are pretty straightforward, but we still have a few tips to offer!

  • Straighten your legs all the way at the top, or you could get no-repped.
  • Keep your chest up.
  • Break the reps up before you get too tired to continue. Maybe aim for sets of 10-20. Shake it out for a few seconds and get right back to it.

Wall Balls

50 wall balls alone aren’t too brutal. In this WOD, though, by the time you get to them, your legs will be jelly. Efficiency and proper form are key. Here’s some advice to improve your wall balls.

  • Keep your eye on your target.
  • Use your legs to drive power through the ball toss.
  • Breathe!

Need more help? We’ve got a blog all about wall ball tips!

You’ve got a lot of work to do. Make sure you have the right music to train along with. Visit TWL’s Spotify playlists for all the best gym jams.

Main image: Annie Thorisdottir/Instagram

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