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10 Easy Single Unders Workouts to Practice Your Skipping Skills

Work on your skills and have fun with these accessible rope skipping workouts.

Workout 3 – Rope Run

For Time:

  • 800 meter Run
  • 50 Single-Unders
  • 25/18 Handstand Push-Ups
  • 100 Single-Unders
  • 25/18 Handstand Push-Ups
  • 50 Single-Unders
  • 800 meter Run

Keep a steady pace and try not to get too gassed on the first run so you get as many single unders done without stopping. The handstand push-ups may need to be broken up early.

The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh. The athlete should push the pace on the second run.

Swap the handstand push-ups for pike push-ups for scaling.

double undersSource: Wodshots

Workout 4 – Flight Stimulator

For Time:


  • Unbroken Single-Unders

This pyramid scheme ascends in increments of 5 until it hits 50 and goes back down to 5.

Each set must be unbroken.

If you break down a set, go back to the start of that set and start again. Your rope should stop moving before starting the next set.

For scaling, go for increments of 10 instead of 5 (10-20-30-40-50-40-30-20-10 reps).

This “Flight Simulator” benchmark workout was designed by OPEX Fitness.

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