For time:
200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders
♀ 105 lb ♂ 155 lb
Post time to comments.
Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.
Intermediate Option:
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders
♀ 95 lb ♂ 135 lb
Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders
♀ 45 lb ♂ 65 lb
Comments on 220930
70 Comments
CFWUx2 10*45/95+1thr*2 5*135+1thr
37:47
135 lb thr
Does anyone know the standard weight of the rope for Heavy DU
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.
21:57 RX
M/40/5’9”/195#
100 du
15 thruster 40 kg
100 cross under
15 thruster 40 kg
100 du
10:05
15'21"
Intermediate
Lots of trips and sweats
Hey there,
Thanks for sharing this WOD demo of Double-Unders and Heavy Thrusters. It looks like a challenging and metabolic workout that will definitely push athletes to their limits.
The scaling options provided are great for athletes of all levels to be able to participate in this WOD. It's important to choose a weight for the thrusters that will challenge you but still allow you to perform the movement safely, especially when you're already gassed from the double-unders.
For those who are new to CrossFit or still developing their double-under technique, the beginner option with single-unders is a great place to start. It's important to remember that everyone starts somewhere, and scaling appropriately is key to making progress and avoiding injury.
Overall, this WOD demo is a great example of how CrossFit workouts can be both challenging and accessible for athletes of all levels. Keep up the good work, and I look forward to seeing more WOD demos like this in the future.
Best regards,
It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !
14:57 con 50kg
200/100/200 dobles. mantuve series de 40 dobles, los thrusters los hice unbroken el primer set, y en 9 y 6 el segundo.
M/27/5'8"/170lb
CrossFit AFK
13:18 - Rx (last set of dubs = trip trip trip)
11min29
Rx
Intermediate (sick): 24:30
12:36 intermediate. Lots of misses and also intentional breaks on doubles. Sets of 5 to get through thrusters. Wearing wrist wraps helped the elbows but wearing street shoes made the squats harder. Warmup was some lunges/squats, laterally banded adductor focused squats and lunges then build up with 10 dubs plus 5 double unders: 45-75-105-135. Extra set at 135 to gauge elbow pain with wrist wraps. First highly lung focused conditioning workout in weeks. Lungs and feet hurt afterward for 5-15m! Biggest set of dubs was 50-60 reps and willingly stopped so fatigue wouldn’t stop me later. It started to fall apart during the last 50 or so due to fatigue robbing my coordination.
178lb/43y/176cm
14:53 intermediate
15:54 Rx
39 y/o M
13:15 Rx
M/35/197
M/36/6’/175#
11:03 intermediate
Deo gratias
For time
200 single undres
15 thrusters #75
100 single undres
15 thrusters #75
200 single undres
10:06
SC 95#/150,75,150 DU...21:46
subbed 1/5 TJs for DUs, and 45# dbs for thrusters
16:25
Rx scaled 14:04
200D.u
15 THRUSTER 135lb
100D.u
15 THRUSTER 135lb
200 D.u
13:30
I scaled my thrusters substantially for rehab purposes but could’ve gone heavier given comparison to the other times
rx DU
75lb Thruster
Hey super good workout idea, it works super well to train as a rugbyman, if you love rugby take a look on my website, I share all my love for this sport here
Ustours Rugby
Rx'd 14'52"
16:40 w/ 115# thrusters
17:45 with #120 thrusters
On shift time 14:22
200 single unders
15 thrusters 95 lbs
100 single unders
15 thrusters 95 lbs
200 single unders
M/39/160
Intermediate
Rx 17:00
16:15 #125
M 52/195/6’
13:10@#95 thrusters.
intermediate option 18:31
Just getting back into things after moving and having to take a couple months off:
Workout with All singles and 45 lbs bar only for the Thursters:
8:35
Work done at the YMCA in Pittsford in the turf room
Intermediate (150-75-150) & 95lbs
20:00
15ish #115 and double taps
25:34 115#
13:19 scaled
200 du
15 thruster 135#
100 du
15 thruster 135#
200 du
11:04 .. with 60 kg on bar ..
Lee (Intermediate) 10.42
Noah (Beginner, 30Kg) 13.02
Beginner: 10:02
Intermediate rep scheme, 75# for the thrusters
19:19
Kinda checked the box today, especially with the thrusters. I don't have DUs like that and numerous joints just weren't having today so I dropped the weight big time, but I stuck with DUs to get the practice.
Modified:
--
200 jumping jacks
25 DB thrusters @ 2x 12,5 kg
100 curb jumps
25 DB thrusters @ 2x 12,5 kg
200 jump double taps
>13'23''
--
Peace.
Rx 10:37
(50’s on DU, 5’s on Thrusters)
Performed with the same reps but with jumps to tap target 8" above the head and practicing hand motions or just on hips. Can do thrusters either with elbow out of commission so did 185lbs front squats. First 3 reps at 205lbs but dropped with clock running. Dropped weight in second round, lifted back onto rack.
12:53
Son(14)
Single unders at 200/100/200
Thrusters at 95lbs
14:49
Beginner option. 90 lb thruster
7:23
10:38 intermediate
Intermediate
13:08
Beginner option, 30 lb dumbbell thrusters
21:57
14:45 @ 115
No DU's for me any more--
subbed HPC/DB SP (and some Tri's for the Friday pump:)
Second that Jim----Stacey--what's the challenge?
Glute med and hips bad rn
20min on assault bike
236 cals
10:41, used 105 thruster
Stacey, what was the challenge?
3 RFT
12 squat cleans, 95#
15 ring dips
9:24
The jump and tucks were too jarring on my knees.
59/5’8”/155
M/47/6'2"/180#
Weathering the hurricane here so limited on space in the garage modified this to DU's and 35# DxKB clusters touch and go the rest as rx'd
12:13
Back after 28 day burpee/KB swing challenge
100 doubles
15 thrusters, 30lb dumbbells
100 doubles
15 thrusters, 30lb dumbbells
100 doubles
9:32
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, weightlifting. Jumping with accuracy and elasticity, pushing with skill, squatting with an upright torso, core to extremity, overhead, front rack
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
TECHNIQUE SCALE
5 rounds of:
2:00 jump rope practice
2:00 slow thruster practice
CONSISTENCY SCALE
As is, but for the doubles set yourself a number that has to be done in a row in order for that check mark to be reached
INTENSITY SCALE
AMRAP in 15 minutes of:
40 plate jumps (short, touch-and-go)
15 dumbbell thrusters (light)
MY STUFF
Did this more for flexibility and position, not quite checking the box. 95 on thrusters, slow and low, singles and 1 foot jump ropes x2
GENERAL FEAR LEVEL: 6
This is great! 🙌🏼🙌🏼 Thanks so much for posting! We do regular jumprope practice and this gives me some new things to try with our athletes!
Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders
65 lbs
10:59
Intermediate Option
12:37
23'41
scaled intermediate version :
50 d.u.
15 thrusters @ 20 kgs
50 d.u
15 thrusters @ 20
50 d.u
> thrusters trop légers (2ème série unbroken), j'aurais pu mettre au moins 25 kgs
d.u. tous 1 par 1
(1 RM = 45 kgs ; calcul de 10 rm = 78,9%; 45*78,9=3550,5)
Globo wod: if you are doing dumbbell thrusters sub 60/40lb dumbbells. Men if the maximum weight dumbbells available are 50lbs do 20 thrusters per round. Double unders sub are either jump double taps or tuck jumps.
: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.