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Ass Kicking Double Unders WODs to Skyrocket your Conditioning for CrossFit

Level up your engine.

Add these Double Unders WODs into your training to maximise your fitness and conditioning for CrossFit®.

First, try picking up some tips from CrossFit Games® Athlete Cole Sager.

Now let’s dive into the Double Unders WODs.

WOD 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.



  • Double-Unders
  • Sit-Ups



  • Single-Unders
  • Anchored Sit-Ups

Double Unders WODs 2 – Flight Simulator

For Time


  • 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.



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



Unbroken Single-Unders (attempt at least one double-under per set)

WOD 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.


4 Rounds for Time

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


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.

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