Ass Kicking Double Unders WODs to Skyrocket your Conditioning for CrossFit

Double Unders WODs 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.

WOD 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.

Double Unders WODs 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.

Double Unders WODs 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.

Double Unders WODs 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.

Double Unders WODs 10 – Seven Deadly Sins

For Time

• 10 Chest-to-Bar Pull-Ups
• 20 Toes-to-Bars
• 30 Deadlifts (185/135 lb)
• 100 Double-Unders
• 30 Box Jumps (24/20 in)
• 20 Burpees
• 10 Cleans (185/135 lb)

Double Unders WODs

If you enjoyed these Double Unders WODs, try these Deadlift and Bench Press variations.