The first round of Double Unders shouldn’t be an issue, meaning, you should be able to get them done in less than 5 or 6 attempts. If you don’t think you are able to do this, modify the reps to 60 per round instead. To scale the Ring Dips, use a light weight band or perform Box Dips instead. Elevate  feet on the Box Dips to make it more challenging.



100 Double Unders
100 Wall Ball (20/14lbs)
50 Ring Dip
AMRAP 30min


100 Single Unders
50 Wall Ball
25 Box Dips
AMRAP 30min


Name:  Rhonda Wilson
Age:   50
Occupation:  Retired Air Traffic Controller
Family:  husband Scott, daughter Isabel (age 13)
How long have you been coming to ISC?  21 months
What got you started?    Back in 2010, I was very sick with undiagnosed Celiac Disease. It took over a year to get a proper diagnosis. During that time, I was literally starving because everything I ate went straight through. I lost a tremendous amount of muscle and was very weak.  On the proper diet, I gained weight (too much), but not muscle. Fast forward to 2015: After being retired for 6-8 months, I found myself putting my daughter on the school ....
Beginning May 1st, the last class of the day, M-F, will be 7pm....Read More