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CrossFit Double Unders Workouts to Build Unstoppable Endurance

These CrossFit Double Unders workouts are designed to test and improve your conditioning for CrossFit and life in general.

CrossFit Double Unders Workouts are a great way to build conditioning and endurance.

CrossFit Double Unders Workouts

1 – Annie

50-40-30-20-10 Reps for Time

  • Double Unders
  • Sit-Ups

Complete the work in the order listed: 50 Double Unders, followed by 50 Sit-Ups. Then 40 Double Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.

Score is the time it takes to complete all 300 repetitions.

Good Times for “Annie” (source)

– Beginner: 10-12 minutes

– Intermediate: 8-10 minutes

– Advanced: 7-8 minutes

– Elite: <6 minutes

Tips and Strategy

Go fast but stay efficient. Use good form to avoid burning out and tripping on the Double Unders.

Break, if necessary, in the earlier rounds but try to sprint and go unbroken in the last three rounds.

Intended Stimulus

This fast workout is a descending rep couplet, intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K.

Keep it under 10 minutes to maintain the integrity of the WOD. This is not a time to practice your Double Unders, scale to Single Unders if you’re not proficient at doubles yet.

Scaling Options

This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.

If big, unbroken sets of Double Unders aren’t available to you yet, sub them for Single Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.

When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.

Intermediate

30-25-20-15-10

  • Double-Unders
  • Sit-Ups

Beginner

30-25-20-15-10

  • Single-Unders
  • Anchored Sit-Ups

2 – Flight Simulator

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken.

Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Score is the time on the clock when the last set of unbroken Double Unders is completed.

Scaling

Intermediate

  • 10-20-30-40-50-40-30-20-10
  • Unbroken Double-Unders

Beginner

  • 10-20-30-40-50-40-30-20-10
  • Unbroken Single-Unders (attempt at least one double-under per set)

3 – Dork

6 Rounds for Time

  • 60 Double Unders
  • 30 Kettlebell Swings (1.5/1 pood)
  • 15 Burpees

With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the Burpees is completed.

Scaling Options

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate

4 Rounds for Time

  • 60 Double-Unders
  • 30 Kettlebell Swings (1.5/1 pood)
  • 15 Burpees

Beginner

4 Rounds for Time

  • 60 Single Unders
  • 20 Kettlebell Swings (16/12 kg)
  • 10 Burpees

WOD 4 – The Ghost

6 Rounds for Total Reps in 23 minutes

  • 1 minute of Rowing (for calories)
  • 1 minute of Burpees
  • 1 minute of Double-Unders
  • 1 minute Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds.

Athletes can keep a running count from movement to movement, or add up all three during their rest period.


5 – Emily

10 Rounds for Time

  • 30 Double Unders
  • 15 Pull Ups
  • 30 Air Squats
  • 100 metre Sprint
  • Rest 2 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last 100 metre Sprint is completed.


6 – Awful Annie

For Time

  • 50 Double Unders
  • 50 GHD Sit-Ups
  • 5 Cleans (275/185 lb)
  • 40 Double Unders
  • 40 GHD Sit Ups
  • 4 Cleans (275/185 lb)
  • 30 Double Unders
  • 30 GHD Sit Ups
  • 3 Cleans (275/185 lb)
  • 20 Double Unders
  • 20 GHD Sit Ups
  • 2 Cleans (275/185 lb)
  • 10 Double Unders
  • 10 GHD Sit Ups
  • 1 Clean (275/185 lb)

This event begins with the Barbell on the floor and the athlete standing with both feet behind the designated line. 

After the call of “go,” the athlete performs 50 Double Unders, 50 GHD Sit Ups, and 5 Cleans. Then the athlete progresses to 40 Double Unders, 40 GHD Sit Ups, and 4 Cleans, etc. The athlete will repeat this pattern for 5 rounds.

The event is over when the athlete completes all the required work and crosses the start/finish line.

Score will be the total time it takes to complete the event.


7 – Megan

21-15-9 Reps for Time

  • Burpees
  • Kettlebell Swings (1.5/1 pood)
  • Double Unders

On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible (“For Time“).

Score is the time on the clock when the last Double-Under is completed.


8 – Captain Tom

For Time

10 Rounds of:

  • 30 Lunges
  • 4 Devil Presses (2×50/35 lb)
  • 19 Air Squats
  • 20 Double Unders

Directly into:

  • 100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double Unders.

To complete the workout, perform the 100 Burpees as a buy-out.

Score is the time on the clock when the 100th Burpee is completed.


9 – LT. Brad Clark

For Time

Buy-In

  • 95 Double-Unders

6 Rounds of

  • 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
  • 11 Burpees
  • 18 Weighted Lunges (50/35 lb) (alternating)

Cash-Out: 95 Double-Unders

Use a single dumbbell throughout. For the dumbbell clean-and-press, the athlete must alternate arms after each rep.

Complete 10 total repetitions per round; 5 per arm. A push press or strict press is allowed (a jerk is not). For the weighted lunges, hold the dumbbell in any racked position (front, back, or over one shoulder). Complete 18 total repetitions per round; 9 per leg.


CrossFit double unders workouts performed in front of crowdSource: WODSHOTS

CrossFit Double Unders Workouts get much harder if you don’t feel confident with the exercise itself.

BASIC DOUBLE UNDER TECHIQUE

  • Hands in front of torso
  • Hands rotate from wrist
  • Good up and down bounce
  • Jump when rope is about to hit the ground
  • Practice linked singles, alternating single and Double-Unders, and then linked Double-Unders
  • Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under

Read more: Perfect your Double Unders: Speed vs Timing

Arm Positioning

The arms alone present lots of potential for mechanical dysfunction. Too high, too wide or too far behind/in front of the hips can throw you way off. One of the most common faults we see is when the hands start to flare out wide, which essentially shortens the amount of available rope we have to jump with.

If your jump rope is constantly catching your toes, take a look at your arm positioning. Relax the shoulders; keep elbows bent, and your hands right next to your pockets. Even when fatigued, this position is more efficient.

Rope Length

Figuring out the appropriate length for a cable can be a tough task, especially considering how much it can affect the above-mentioned arm positioning. If the cable is too long, it will strike the ground too far away from your feet and then bounce rather than skimming the floor, which is ideal.

This also causes us to unconsciously widen our arms to eat up some of that cable length. If the cable is too short we have the opposite problem, and no matter how tight our form is, that cable will just hit our feet or shins.

A great starting point for all athletes is to have the cable long enough that if you stand in the centre of it with one foot, the handles will hit just about mid chest.

Read more: 5 Training Tips to Help you Perfect your Double Under Technique

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