How to do the Double Under, step by step
- Same position as single unders, hands slightly in front of your hips.
- Jump a little higher than for singles.
- Speed up the rope with a quick flick of the wrists.
- Keep your body straight and tight in the air.
- Land on the balls of your feet and go straight into the next jump.
Common mistakes and how to fix them
- Tucking your kneeskeep your body straight
- Arms far from your bodyelbows close to your ribs
- Rushed rhythmpractice single, single, double first
How to scale the Double Under
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Single Unders, usually two to three times as many
- Singles mixed with one Double Under at a time
- Fixed practice time instead of reps
Benchmarks with Double Under
- Annie50-40-30-20-10 Double Unders, Sit-ups
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Barbara Ann5 rounds, each for time: 20 HSPU, 30 Deadlifts 60 kg, 40 Sit-ups, 50 Double Unders; exactly 3 min rest between rounds (time includes rest)
- Bull2 RFT: 200 Double Unders, 50 OHS 61 kg, 50 Pull-ups, 1 mile Run
- Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
- Open 13.3 / 12.412 min AMRAP: 150 Wall Balls 9 kg, 90 Double Unders, 30 Muscle-ups. Score: reps
- Open 14.1 / 11.110 min AMRAP: 30 Double Unders, 15 Power Snatch 35 kg
- Open 15.314 min AMRAP: 7 Muscle-ups, 50 Wall Balls 9 kg, 100 Double Unders
- Open 16.2Start with 4 min: 25 Toes-to-Bar, 50 Double Unders, 15 Squat Cleans 60 kg; finished → +4 min and 13 × 85 kg, then 11 × 102.5, 9 × 125, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
- Open 17.510 RFT: 9 Thruster 42.5 kg, 35 Double Unders (Cap 40 min)
- Open 18.32 RFT: 100 Double Unders, 20 OHS 52.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 22.5 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)
- Open 19.2Start with 8 min: 25 T2B, 50 DU, 15 Squat Cleans 60 kg, 25 T2B, 50 DU, 13 × 85 kg; finished → +4 min: 25 T2B, 50 DU, 11 × 102.5 kg; then 9 × 125 kg, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
- Open 20.220 min AMRAP: 4 DB Thruster (2 × 22.5 kg), 6 Toes-to-Bar, 24 Double Unders
- Open 21.11 Wall Walk, 10 DU, 3 WW, 30 DU, 6 WW, 60 DU, 9 WW, 90 DU, 15 WW, 150 DU, 21 WW, 210 DU (Cap 15 min)
- Open 22.3 / 25.221 Pull-ups, 42 DU, 21 Thruster 42.5 kg, 18 C2B, 36 DU, 18 Thruster 52.5 kg, 15 Bar Muscle-ups, 30 DU, 15 Thruster 60 kg (Cap 12 min)
- Open 23.3Start with 6 min: 5 Wall Walks, 50 DU, 15 Snatches 42.5 kg, 5 WW, 50 DU, 12 Snatches 60 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 9 Snatches 85 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 6 Snatches 102.5 kg. Score: reps
- Open 24.220 min AMRAP: 300 m Row, 10 Deadlifts 85 kg, 50 Double Unders
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.