3 rounds for time of:
40 burpees
200 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.
Scaling:
Reduce the reps of both the burpees and the double-unders to hit the stimulus of the workout.
To reduce the complexity of the burpees, perform up-downs. For the double-unders, perform 2-3 minutes of double-under attempts or single-unders.
In case of injury or limitation, perform burpees or up-downs to a raised surface (e.g., a bench or a box). For the double-unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.
Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders
Beginner option:
3 rounds for time of:
15 burpees
50 single-unders
Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.
Resources:
The Burpee
The Double-Under
The Single-Under
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Comments on 250428
168 Comments
43:00 RX
M/43/5’9”/195#
Intermediate, subbed 15 pull-ups for DUs
15:00
17:54 rx
https://youtu.be/zU0xuxm4eXk?feature=shared
22:53
Intermediate option. It was bad enough.
M/35/195 lbs/6'3"
Rx: 19:25
Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders
17:03
CrossFit AFK
Throw down with Jake in Nashville. Park workout before the Bring it Back Tour at PRVN. Perfect park/hotel workout.
M/39/6’/176#
Short on time so scaled to:
10 AMRAP
10 burpees
30 double-unders
8+5
Deo gratias
Rx
33:05
Feet cramping so hard
200/150/100 double under
23:19
Rxd 25:11
23'17" Rx
Intermediate - 17:30
M62/5’8”/164
Μ50/78/179
intermediate
30 burpees
200 single under / trying double unders
1lb heavy rope
19:21
15:20
Rx
M30
Int 23:18
Lost a lot of time on round 1
Rx (subbed DU for 400 singles): 21:35
3x
40 burpee
100 dub
20:42
38 / M / 5'9" / 140lbs
3 rounds for time of:
30 burpees
100 double-unders
27:00
I've been doing burpees with a strict push-up lately since I need the push-up conditioning and since I don't have the motor to do more than about 7 faster burpees anyway.
29:31 RX
I'm a chunky monkey atm reppin' a 245lbs dadbod and this is my first WOD in about 6 months so I took the "beginner" rep scheme, scaled up the singles to double-unders and performed the WOD twice with a 2Hr break between attempts.
3rds: 15 Burpees+50 Double-Unders
Attempt #1= 8:58
Attempt #2: 8:16
22:37, Rx’d
Rx 15:16
Great workout
Rx 24:44
22:20
Sam Warren 44
16:05 RX
40 burpees
200 singles
22:19
Sostituti 200 du con 400 su
Score :17’37”
19:40 (5:42-6:50-7:08) RXd
20:19 rx’d
Intermediate (scaled to single unders)
16.:39
Modified
burpees to 8” target
150 heavy dubs
18:02
37/M/195/5’8
20:30 RX
Burpees to 6” target.
M 54/205/6’
Intermediate scale.
13:14.
tiempos de ronda
R1 | 06:50 |
R2 | 07:34 | +44 s
R3 | 08:53 | +79 s
Ø 07:45
Tiempo restante: 00:02 =23:19
3 rounds for time of:
40 burpees
200 double-unders
15:28 Rx
1st round of du unbroken
2nd round in 2 sets
3rd in 4 sets
15 burpees
50 DUs
8:42
Mid, 55yo M, 21:47, rx 40 burpees but 100 DU with lots of lashings :)
How does someone do 200 DU unbroken?????
It’s not crazy difficult, but it is to do 3 sets unbroken while out of breathe
Beginner: 7:27. Puffer. 1k run wu 5:23
Rx 16:08
*Unbroken sets of 50 for all Double-unders.
**That was a simple but badass workout!
Awesome!
Fantastic as expected, Derek!
20:09 Rx
Well done!
3rds: 12:21
30 Burpees(to standing,no jump)
.62mile Echo Bike
Nice workout!
M/48/6’4”/220#
Intermediate with 200 single unders
19:10
Good work!
This wasn't happening for me this morning, + I wanted to test my back with some challenges.
Back squats 5-5-5
185-185-185#
Shoulder press 10-5-10-5-10
45-75-55-80-65#
So far, so good...
Glad to see the back is doing well!
Nice, glad the back is doing well!
22:22 Rx
https://youtu.be/VwoxMEDohQ8
Nice job!
Good work!
25 burpees
100 double Ubers per round.
14.12
F-36/155cm/72kg
Rx - 19:09
first time commenting because it seems fun and getting back to crossfit style workouts since pregnancy in 2022
burpees and DU around 3 mins each +/- 10-20 sec
Great job just getting back to it! Welcome back!
Well done!
Rx’d: 26:15
Dubs went ok (sets of 40-70) but burpees were slow as fk
Still a great job with double unders @ Rx!
Great job still getting it in! Better at Dubs than me.
Good work!
RX, 24'11''
Nice!
Great job!
Unbroken double unders
First burpees finished at 2:02
Second burpees finished right at 7:00
Third burpees finished at 11:40
Good lord
Dang! That's fast! Well done!!!
That’s fantastic!
Good job!
3 rd 40 burpees 200 su
31,00
40 burpees
150 single under
time 18 17
swapped doubles for regular. just trying to get back into cardio.
Good job! This was a cardio challenge even with singles!
M; 35 YOA; 6’0; 187
-Swapped 2 min jump rope for double unders.
-Rd 1: 5:47
-Rd 2: 5:30
-Rd 3: 6:00
Good sub; great times!
3 Rounds for time of:
15 burpees
50 double-unders
Time: 19:20
42/m
5000m row - 20:07
Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders
time: 17:27
3 rds
30 burpees
100 singles and dubs mixed
27:00 min
24:00, 7 points.
Low back too sore for burpees so changed burpees to hand release pushups round 1, supinated grip pushups handles for round 2, then normal close grip pushups round 3. Those were tough
Way to still get solid work in; nice job!
M- 54/5'7 / 225
Intermediate athlete/scale 40 burpees, 100 double unders
rnd1- 6:51, rnd2- 7:01, rnd3- 8:26 ( this round killed me) total- 22:18
Great job pushing through!
Nice! Especially after doing the first WOD & awesome getting those DUs consistently!
Nicely done, especially after getting in 250426!
M/36/210#/6’2”
17:20 Rx’d
The Stache strikes again!!
Excellent!
Awesome!
Intermediate
20:14
Rx
19:41
great time
Beginner option:
3 rounds for time of:
15 burpees
50 single-unders ( du's )
13:58
40 burpees
300 singles
25:41
Followed Patrick and James' lead: E7MOM, 40 Burp, Max DUs
Burp splits- 2:50-2:58-2:43
DUs- 55/52/100
Wouldn't likely hit 200 DU alone in 7:00, not to mention the burps. I wanted the practice but knowing my capability I prioritized the burp pace a little and set a goal of at least 50 on the DUs. The last one surprised me.
Excellent! That practice is paying off! 100! & especially to get them at the end of 3 high volume rounds! Nice!
Awesome job Lincoln!!!!
That’s awesome! 100 is a gold standard!
M- 54/5'7 / 225
Intermediate athlete/scale
Doing 250426 today (coaching H.S. Badminton consumes my Saturdays...)
4-wall walks, 14 front squats 155#, 21 kb swings 55#, all sets unbroken but small rest between rounds
rnd1 - 2:54, rnd2 - 3:50, rnd3 - 4:12, tot.10:56
ill see if I can get today done a little later
Well done, Dave!
Nice work on 250426!
26min
3 x 40 Burpees
3 x 200 single unders
Well done!
(2) 7-minute EMOM’s:
-40 burpees
-max single unders (1. 375/2. 364)
-3x10 back extensions for posterior PT
only had time for a quick 15 minute WOD today
Great job still getting the work in!
17:07 intermediate with 2-3 minutes of double under attempts.
Good job & kudos on getting the practice!
3 RFT
40 burpees
400 single unders*
16:16
*There were a few double unders, but until I can string at least 10 together; they don't count. Today was not the day.
nice! I don't yet have doubles so well done
Awesome job, Favo! I did consider doing 2xSU but opted for the practice.
Great job Favo, you'll get those doubles 👍🏼👊🏼
Great work. Dubs will show up soon!
Good job, still very fast!
Beginner:
15 burpees
100 single skip
x3
15:34:09
Great job!
For time:
40 burpees
200 double unders
40 burpees
400-m air runner
40 burpees
600-m ski erg
(15:18)
I like it, well done!
Good workout!!!!
Started RXd but turned into intermediate +. Followed Patrick’s lead, E7MOM AMRAP 40 burpees > DU.
157-100-100
3:12-3:22-3:44 splits on the burpees. This one was not in my wheelhouse. Thanks HQ for allowing me the mental space to contemplate the meaning of life this morning.
Great job getting after it! You and Patrick inspired me!
Nice job!
Way to go!!!
Intermediate
3 rounds of...
30 burpees
200 single rope jumps
F 38 yo 165 cm 65 kg
Nice work!
Great job!
Great job!
1 hour after and mu calves are still pumped 😂
16:57
There he is, holy shit man, flying!
That's awesome!
Fantastic time!
Beast mode!!!
Nice!
Insane
What Patrick said!
E7MOM
40 Burpees
Max DUs (140-110-90)
Split times for Burpees
2:39-3:30-3:34
This was a great mod, thanks for sharing! Still did pretty good on those DUs and well done on that first set of Burps!
Solid work on the DUs & great time overall!
16.16
40 burpees
200 su
after 5 months of shoulder surgery 💪🏽
Great job!
Great work; coming back strong!
40 Burpees
100 DU
15:50
14;45 intermediate
40 burpees
500 mt Row
Rx 21:35
Round 1: 06:41
Round 2: 07:01
Round 3: 07:52