Home / Movements / Single-Under


Why: Single-unders are a simple, accessible, and affordable way to add cardiovascular endurance to any WOD—all you need is a jump rope and a little space. You’ll need to master single-unders before you can move onto double-unders and triple-unders. But remember that single-unders aren’t simply the beginner version of double-unders/triple-unders. They get your heart rate up, improve your jumping mechanics, and help with coordination. 

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 under your feet once with every jump. 

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

Pro-Tip: When it comes to jumping rope (whether it’s single-unders, double-unders, or triple-unders) rotate the rope with your wrists—not your elbows or shoulders. When you rotate the rope with your wrists, you’ll notice (1) faster turnaround time (the wrists can rotate much faster than the elbows or shoulders can), and (2) less fatigue (you’ll torch your shoulders if they do the work that the wrists can do instead.)

Single-Under Demos

The Single-Under
How to do Single Unders for the Lurong Championship Series
Single Under

Single-Under Scaling & Progressions

Single Under + Variations

Single-Under Warm-Ups

How To Warm Up Before Jumping Rope
Jump Rope Warmup Template for Beginners (from Crossrope)
Jump Rope - Preparation & Warm Up