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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.

Single Under Workouts – Mike C Team Single Under WOD

For Time (in a Team of 3)


  • 800 meter Run

Then, 12 Rounds of:

  • 10 Synchronized Burpees
  • 25 Single-Unders


  • 800 meter Run

To start with, the team will run 800 meters together. After the run, they will do 12 rounds of synchronized Burpees and 25 single unders. Only one athlete is to work on the single unders at a time.

This memorial workout is dedicated to Michael Cannon who passed away on March 1, 2020, after sustaining extensive injuries from a car accident on February 29, 2020.

couplet front squat single under workout

Workout 6 – Single Under Couplet

For Time:

  • 500 Single Unders

Every minute on the minute starting at 0:00, perform:

  • 3 Bodyweight Front Squats

Perform 500 single unders for time, yet, at the beginning of each minute, perform 3 bodyweight front squats. Score is the time it took you to complete the 500 single unders.

Combining rope skipping with strength or gymnastics movements can make it more challenging, giving you more opportunity to trip up. Keep concentrated and work hard.

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