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Double-Under

Why: Double-unders mercilessly combine cardiovascular endurance with coordination. You need a strong engine and have to figure out how to gracefully spin the rope around twice with every jump. 

See also: single-unders, triple-unders

Set-Up: Hold the rope in your hands with your hands slightly in front of your hips. Stand tall and brace your core.

Execution: Jump a few inches off the ground. Keep your torso upright and your body straight. Spin your wrists so the rope passes your feet twice with every jump. 

Points of Performance: To get a “good rep,” ensure the following:
– The rope passes under your feet two times with every jump

Pro-Tip: If you can’t link double-unders together in big sets, slow your pace down. A fast double-under pace increases the likelihood that you’ll trip. It also fatigues the upper body and lungs and can lead to faster burn out.

Double-Under Demos

How to Do Double Unders By Wodstar
HOW TO LEARN DOUBLE UNDERS STEP BY STEP - Paradiso Crossfit
From Single-unders to Double-unders with Matt Lodin
The Double-Under

Double-Under Scaling & Progressions

Episode 80: How to Scale Double Unders
Scaling Double Unders
Modifying CrossFit. Episode 4. Double Unders

Double-Under Warm-Ups

Best Double Under Drill for Beginners (The Penguin Drill)
From Single-unders to Double-unders with Matt Lodin
Advanced Double Under Drills

Double-Under WODS

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