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.