3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
Post time to comments.
Compare to 180903.
Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box
Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders
♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
Comments on 210921
59 Comments
Does anyone know the standard weight of the rope for Heavy DU
Do both feet need to be on top of box for rep or just hip and knee extension?
The rep is credited when:
CFWUx2 10*35db pj
36:04
35db
24" box
Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these
One thing that helped me was to master alternating single-unders and double-unders, i.e., one DU, one SU, one DU, one SU, etc. I would also bend your knees, if necessary, until you get the hang of them, before moving to more efficient posture/movements.
18:57 Rx
November 11th, 2021; forenoon
wu: bike, db
skill: heavy db
wod: 3 rnds*
25 2db push jerk 10 kg + 2 seconds strict negative press each rep
50 double under
25 2db step ups 10 kg/50 cm
50 double under
14:29
post: bike, stretch
* I scaled the weight quite low to focus on technique, stability and upper body strength while allowing myself to get some sort of active recovery from the last wods. Turned out to be challenging enough.
completed 11/6 after that days WOD. Intermediate scale.
21:34 and still completely brutal.
Anyone doing this RXd, I tip my cap.
24:05
scaled to 35# DB
19:48 - Only two rounds. Scaled to intermediate (25 reps for all 4 movements) w/ 35 dbells & 20" box. Step ups were super hard because of recent heavy squat wod.
Scaled to 45# KBs: 21:33
14:52 with 35lb DB’s
M/28/6’1”/200lbs
Mama mía that was so uncomfortable
RX 28:28
Male 23y 175cm 83kg
50 db 24inch box
After WOD,
200 m farmer walk with 50lb db
Then 2 more rounds with 35lb kb 24inch
30 steps 50 du 30 shoulder press 50du
200m farmer walk with 35lb
M/35/6'/175#
17:40 with 40 lb. dumbbells
Deo gratias
15:06 scaled to 35 lb dumbbells (kept 24” box)
compare to 18:27 (same scale)
Intermediate
15:08
21:00 Rx
M/25/5'8"/155lb
CrossFit AFK
24:50 - Rx
(Held sets of 8 on jerks and step-ups with a small set to finish the whole 25. Focused on the dip and drive of the jerks and landing in the partial overhead squat, but arms/elbows were shaky. The step-ups took the most time and taxed my grip and shoulders. This really affected the double-unders in later sets, I had a trip in my last 3 sets of 50. The last round of step-ups was in smaller chunks of 4s to see if I could go faster with less rest but didn't really matter. I still lost about 1 minute each round from 7 to about 8 to about a 9 minute round at the end.)
On 180903:
28:00 - with Rx dumbbells but a 20in box.
3 rds for time
25 #25db push jerk
100 single unders
25 #25 weighted step ups
100 single unders
19:55
31# DBs, 22" box
29:26
Wow I sucked it. Really interesting how the push jerks messed with the double-under technique. DUs were a mess after each round of PUs, but silky smooth after the step-ups -- maybe because the jump/land timing is so different?
Sc to intermediate, 35#DBs/20"/25 DU...
26:57 (9:33/9:03/8:21)
60/M/185
35# PJ
25# SU
14:44
Modified / scaled, using 2x 12,5 kg DB
--
3 rounds for time of:
25 dumbbell push jerks
50 curb jumps
25 weighted step-ups (aprox/ 46 cm bench)
50 curb jumps
SCORE: 22'52''
--
Did 25 more push jerks to "cool down", and called it.
20 km bike ride in the morning
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
♂ 35-lb. DBs, 20-in. box
21:30
Rx : cap 15’ 3rd’s + 3/25 step up
https://youtu.be/waiIslXXUPk
11:29 WRx
17ish timer porbs. I did intermediate with jumping butt kicks (first round did 40 instead of 35)
Scaled to 35lb DBs, 100 single-unders for 50 doubles and 20” box:
28:55
42 / 6’0 / 190
F/51/5'6"/145
Scaled to
20#DB
16"box
22:35
22:14 with 35# kBs
Scaled with 44#KBs
20:57
M 51/190/6’
scaled the dumbbell push jerks to push jerks with the barbell@#95 and used #25 dumbbells for the box step ups.
17:22.
26:52 Rx, but subbed 100 SU- maybe should have scaled the weight too
Compare to: 27:06 Rx, but subbed 100 SU
General Warm Up
Tabata
Knee Push Up
Jumping Jacks
Specific Warm Up
E2MOM
5 DB DeadLift
5 Hang Clean
3 Front Squat
3 Push Jerk
1 Devil Press
* aumentando a carga e fazendo 2x (1 pra cada braço) - terminar com a carga do WOD 50kg s / 22kg
WOD
3 RFT
25 DB Push Jerk
50 Double Under (Corda Pesada)
25 W Step Lunge
50 Double Under
RX : 19’47”
45lb dumbbells and 20” box
16:17
Rx’d: 28:17
Scaled to 3 rounds of:
25 dumbbell push jerks (2x45#DBs)
25 double-unders
25 weighted step-ups (2x30#DBs, 20”)
25 double-unders
12:40
18:08, scaled weights to 35’s on PJ, 20’s for step ups, 24” box.
25# DBs, single unders, 18” box
18:42
Scaled step-ups to 35-lb DBs (kept 50's for the push-jerks):
22:18
Weighted step-ups are hard for these aging stubby legs
m/53/5'11"/200#
17:27
stopped the clock at 1:44 after first set of DUs to fix rope. Cable almost came undone
30# DBs, started with 20” box, moved to 16” box after round 1. Need to start going a touch lighter. Back lit up. Not my best 3 day training block. Should listen to my coaching head more
Subbed/scaled to 35# DBs for PJs, 20# DBs for box step ups, and jump and tucks. Rep scheme rx.
23:15
58/5’8”/154
Intermediate, 27:43.27. Double-unders take my breath away more than anything.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♂ 35-lb. DBs, 20-in. box
18:01
Intermediate scale for push jerks and box step ups.
100 single unders
15:17
40-lb dbs, 20-in box, reps as prescribed
15:16
Globo scale: as Rxed for most. Step up onto a bench if you don't have a box. If box/bench step ups are not allowed or the equipment isnt available sub 25 pistol squats or 25 weighted walking lunge steps with the dumbbells. Double under subs include jump taps or tuck jumps. Scale as needed.
Bodyweight/ equipmentless sub: 15 HSPU or 35 Hand release pushups, 25 pistols or 50 jump lunges or 50 unweighted stepups to a sturdy object 20/24" or so; double unders or tuck jumps.
Champions Club Scaling Notes
RANT
On step-ups, be aware of the line of action your foot is taking to get on top of the box. If you're swinging it out and around then there's a good chance you're missing hip internal rotation in flexion. Doing hip capsule + internal rotation can help (check Kelly Starrett's stuff for more info), but the best mobility is to do the actual movement. So take a little extra effort to make sure your foot/leg goes straight up and over time you will grease that new ROM.
MAIN DECISION
Do I want shoulders to be a limiting factor on jump ropes?
WORKOUT THEMES
Open-chain on the shoulders, jumping with accuracy and elasticity, squatting with unilateral loading
TECHNIQUE SCALE
AMRAP in 20 minutes of:
100 single jump ropes
20 lunges
20 dumbbell push press
CONSISTENCY SCALE
3 rounds of:
25 step-ups
25 push press
100 double unders
INTENSITY SCALE
5 rounds of:
25 dumbbell push press (lighter weight)
50 short plate/curb jumps
*practice weighted step-ups during the warmup
INJURY SCALE
Upper-body - intensity scale (one-arm push press)
Lower-body - 5 rounds of: 30 dumbbell push press, 30 unweighted step-ups
MY STUFF
20:31, used 35#. Shoulders got "yolked!" as Aaron Sexton would say
GENERAL FEAR LEVEL: 6
:30 tuck sit
15 DB push-ups
50 DU's
6 plus 45
31’37 RX
Well done Myriam for a 12’ Amrap
I get so out of breath doing DUBs. Are there any suggestions on how to breathe?
Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.
I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.
I have found breathing in on even and out on odd reps helps me keep going. It’s a bit fast but then I can take long slow breaths between sets. Also helps me keep count… Hope this helps!
And at other times, practice basic diaphragmatic breathing in a supine/face-up position to really expand your lungs sideways when you are relaxed, and it can get a bit easier when you are upright and working hard.