For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats
Then, Tabata double-unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post reps to comments.
Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.
Scaling:
Reduce the loading of the dumbbell.
To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.
In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.
Intermediate option:
For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target
Then, Tabata double-unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For total reps:
Tabata single-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges
Then, Tabata single-unders
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.
Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling
Comments on 250604
176 Comments
Rx
240
4
220
missed the first Tabbata of the second rd bc the rope got tangled
270 reps - Rx’d
Sucked bad at DUs.
RX 230 reps
18" box
471
For total reps:
Tabata single unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to 18” box
Then, Tabata single unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 30-lb dumbbell
720 reps
Tabata single under
58-58-59-51-58-58-58-58
5 round nell’amrap 4’
Db @15 kg
2º tabata single under
58-59-60-53-58-59-59-60
38 / M / 5'9" / 140lbs
DUs: 27-18-13-10-10-17-12-12 = 10/119
20lb dumbbell: 3 rounds + 1 = 49
DUs: 12-11-22-9-12-19-16-10 = 9/111
Total: 279
Tabata 1: Min = 10, Max = 22
4 Rounds + 14 reps (50#, Reverse Lunges)
Tabata 2: Min 10, Max = 20
186+64+176=426 RX
3 Rounds + 8 reps 50lbs DB
Tabata double-unders without counting
225 – 6 rounds – 231 intermediário (18kg)
Didn’t count single jump ropes, but did 4 rounds exactly.
130 D.U
3 rnds + 8 alt Db hang snatch @15 kg and a 5 kg plate to raise the heels during the legsquats
162 D.U
300
159 DU
21 Couplet
120 DU
Had to use a beam to balance on the pistols
Mod int. W single unders
Pistols to 20"
4rnds + 2 (SU uncounted)
Didn't count reps but averaged 39 singles per round in the tabata
and completed 4 rounds of DB hang snatch 20#s and single leg squats to a bench.
42/M
178 reps total/35# dumbbell (heaviest I have)
Rxd
1. 130reps
2. 4rds
3. 120reps
- 48 rep
- 380 single unders
M/39/6’/177#
222/64/240 Rx
Deo gratias
Dropped into a class today while traveling for work:
6 minute AMRAP:
-225 single unders
-20 hang snatches (65 lbs)
-max cals ASS bike in remaining time
4 minute AMRAP:
-150 single unders
-15 hang snatches (65 lbs)
-max cals ASS bike in remaining time
2 minute AMRAP:
-75 single unders
-10 hang snatches (65 lbs)
-max cals ASS bike in remaining time
did 3 hang snatches every 2 minutes for 6 minutes prior to this (105 lbs)
409 reps with 30” box step ups instead of single leg squats otherwise as rx’d.
178 dubs first tabata
64 reps on the couplet
167 dubs 2nd tabata
46y/176cm/176lbs.
Sawah: 380 with singles and 25lbs/24”
WORKOUT COMPLETE
CrossFit.com 250604 – For Total Reps
Tabata Single Unders
4 min AMRAP:
• 8 Alternating Dumbbell Hang Snatches (50 lb)
• 8 Alternating Single-Leg Squats
Tabata Single Unders (again)
https://youtu.be/P9CdMCoBmXE
✅ Subbed Singles for Doubles
📈 PR on Tabata 1: 311 reps
💥 AMRAP: 3 full rounds
💥 Tabata 2: 298 reps
-Single Unders; Attempted Doubles; Better than my last few times.
-5 rds of Snatch and alt leg squat
Rx
Dubs 160
Alt snatch 24
Alt leg squat 24
Dubs 167
Tabata single-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches - 35# DB
8 alternating single-leg squats to a target
Then, Tabata single-under
Rx
Just spent the tabata DUB time whipping myself. End up with some nice welts but few reps, maybe ~70 and ~50.
5 rounds + 8 reps in the middle section
Those whip marks are signs of commitment!!! Wear them proudly! Nice job 👍🏼
391, used 40lb dumbbell
585 RX
Wow…great job.
Beginner men but double unders
1) 166
2) 3 + 2 db snatch (50)
3) 162
378 total
200
3+16 (math is hard, got lost in the TAB clock 😂)
212
3+15!
Total 475
SL squat with 18” target otherwise Rx
1-64
2-24/23 *almost* 3 rounds
3-67
178
Scaled single leg squats to 15” target, otherwise Rx
324 (136, 5 rounds, 108)
Opted for the target vice toenail squats. Wanted to keep stimulus of the DUs and test myself - not great but better than expected. Feeling all around rough after the last 3 days.
Great job doing the dubs the whole way through!
Awesome sticking with doubles & doing well from those rep #s!
Awesome job Lincoln!!! This was a tough stretch for everyone's lower half, way to work through it 👍🏼👊🏼💪🏼
Rx 528 reps
*First Tabata: 25 DU Unbroken all sets
*5 rounds + 8 Hang Snatches
*Second Tabata: 30 DU Unbroken all sets
Sup Superman! You are wicked awesome on those Dubs!
Wow, they were hang snatches? Damnit. I need to read gooder.
30# alt db hang clean, 3 full sets of 8, 1 set of 6
Air squats 3 sets of 8
52 calories on air bike
212 SU
6+13
286 SU
15lb DB
I probably could have scaled the weight up to 20lb! Feels good to see that progress
Nice job & agree, always a good feeling to see improvement!
tabata singles 256
4 rounds + 12 (15#db)
alt hang power snatch/
alt reverse lunge
tabara singles 251
f/58/171
garagegym
Nice work!
M/35/212#/73”
Rx
205 DU
5+8 Rounds
200 DU
what a great reminder that my DU suck haha.
I wish my DUs sucked as much as yours. Great job!
What Lincoln said! Mine barely exist; nice work!
I'd take those D.U.scores any day!!! Great job 👏
62/71/80
25# DB
To bench
Nice job 👍🏼
M / 22 / 5'7 / 210
Pistols I stood in front of a racked barbell and used it for support
Reps Total - 191
First Tabata DU - 50
4 min AMRAP - 87
Second Tabata DU - 54
Pretty sure I did snatches incorrectly. I used 50lbs as posted but they were power snatches. I'm not sure if it was supposed to be a squat with each snatch.
Yup they were wrong 🤦♂️
I gotta start reading everything thoroughly and watching the videos for each movement
Notwithstanding the video showing squat style, I think the workout was intended more for the power DB hang snatch. That’s what I did and I have a feeling many others did as well based on some of the high numbers. Single arm DB squat snatches are usually something a lot of people can fly through at 50lb.
Nice work and I second what Coastie said.
*aren’t* usually something a lot of people can fly through at 50lb.
264 double unders
3+8 (pistols were a little above parallel)
212 double unders
https://youtu.be/sogEJL_Pma8?si=HoJ4ZqG0N3pw8oPN
Retesting 2025 Open workouts this weekend! It’s been 12 weeks since, have not played any basketball, been doing 2 CrossFit wods per day….. you’d think I could a pistol by now lol 30 years of basketball does not allow this yet
Great job!
your D.U.'s are crazy good!!! Nice job 👍🏼
Short term: try kicking non-working leg out to the side and as you stand bring the leg in towards your center line.
Long term:
A) start at rock bottom position of a pistol on 30in box and work on lifting off non-working leg from the ground. You may have no liftoff and just muscles firing for a while.
B) Weighted negatives on a tall box overemphasing bottom half.
C) While standing on the ground, with something to lean back on (so you don’t cheat with forward torso angle) step place working leg into the bottom position of the pistol on the box and try and lift foot up. Working hip flexors in that end range, trying to get to 30in.
Short term: try kicking non-working leg out to the side and as you stand bring the leg in towards your center line.
Long term:
A) start at rock bottom position of a pistol on 30in box and work on lifting off non-working leg from the ground. You may have no liftoff and just muscles firing for a while.
B) Weighted negatives on a tall box overemphasing bottom half.
C) While standing on the ground, with something to lean back on (so you don’t cheat with forward torso angle) step place working leg into the bottom position of the pistol on the box and try and lift foot up. Working hip flexors in that end range, trying to get to 30in.
Thank you, Chairman.
Modified version:
For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 Burpee up-downs
8 Air squats
Then, Tabata double-unders
247 reps total
Rx’d: 210, 3 rds, 189 = 447 reps
M/ 42y/ 173lbs/ 68”
Hell yeah, bro!
Fantastic on the DUs, amigo.
Very well done!
Dang! You were cooking!!! Nice job 👍🏼
Burpees are a tough sub; nice job!
1st. Approximately 160
4.5 rounds
2nd Approximately 175
Ha! Hey, I need quantification to validate all that work I put in, me 😆
566 reps (268, 39, 259)
Awesome!
Fantastic!
Excellent job!
185 reps
1round +14 reps
165 reps
TOT 380 reps
tabata double unders, 50# DB, pistols to 24" target; 4 rounds in the amrap. age=62; #NeverStopTraining
Nice work!
intermediate today
round 1: altntng sets of SU & DU: 102 reps
round 2b 4 rounds of 16 = 64
round 3: 21 x DU
really happy with my progression today at doing single rep double unders. just need to connect them now so they flow
That's awesome! You got there quickly! You'll be stringing them together like a pro in no time!
Solid!
RX 484
I think it's the reps so the higher number
Fantastic!
Great job!
253 DUs
4+9
237 DUs
Well done!
Great job!
Double under attempts were not going to keep me moving today:
Tabata singles: 358/339
4 min AMRAP:
5 rounds with only seconds to spare:
8 Alt DB snatch Rx 35#
8 Alt pistols (TRX assist)
*15-20 minutes of DU & pistol squat practice after. Right hip flexor is super tight lately.
that's clever Favo using TRX to do pistol squats
TRX straps definitely help me get deeper into the squat than without. I love them; great fully portable full body piece of equipment & especially useful for the squat challenged like me! You can also just use the corner of a wall or heavy piece of furniture; anything that provides a sturdy counter balance. The heel wrap recommendation was cool too. I tried that afterward with good results.
Nice work, Favo. I hope the hip feels better.
Well done and hope that flexor loosens up!
Favo great job and batting a hip flexor 😬 As someone with chronic hip flexor tightness, the couch stretch is my go to. Not fun by any means, but definitely effective. Hope you heal quickly 👍🏼👊🏼💪🏼
Thank you all! I am definitely lazy about stretching, but now I built all this CF muscle, I have to pay more attention! I'm going to try that Dave, thanks! Rest days are good for stretching!
Scaled to
plate hops to a 35# bumper
PS with 35# DB
Pistols to an 18” bench
147 plate hops
4 rounds + 4 pistols = 76 reps
167 plate hops
390 reps
Plate hops…one of the subs for DUs, but not near the intensity IMO.
62/5’8”/159
Seems like a good sub, I've never done those. Nice work!
Nice job, Jim. Killin it!
Nice, Jim!
Great job! I may use your sub with my students who struggle with jumping rope! Never thought to do that 👍🏼
3+4
single-unders
45lb dumbbell (new max for snatches)
reverse lunges
well done on your new max!
Nice job & congrats on the new PR!
That's awesome!!! Way to go 👍🏼👊🏼
65, 53, 45, 44, 44, 43, 45, 53
4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats
Total: 6 rounds
4 mins Tabata single-unders:
66, 54, 51, 46, 56, 47, 53, 52
Nice! 6 rounds is moving!
Okay reading the comments seems I misunderstood lol.
I did 4 separate Tabatas.
D. U 1: 44 reps (suck at D. Us and I didnt count my singles, I wanted to persist)
Db Hang Clean tabata: 35 reps at 20kg
Single leg squat (scaled to heel wrap) : 44
D.u 2: 64, started getting the hang of it
Totaling a measly 187
Still got a lot of solid work in!
Nice job! I'm guilty of mis-reading the workouts as well, but echoing Favo, you got good work done 👍🏼
Well done!
Good job of scaling so that you can get the work in! 👍🏼👊🏼
280-56-283= 619 Rx
Nice!
Wow! Awesome job on this WOD!!!
Subbed rowing for DUs, 35lbs dumbbell, heel-wrap pistols
1 tabata row 852m / 57cal
2 amrap 3 rounds + 12 = 60 reps
3 tabata row 825m / 54cal
Score 111 cal + 60 reps = 171 reps
Dubs - 200
50lb db hs
Banded assist pistols - 3 rounds
Dubs - 214
Total - 252
Indeed, math is. Good work!
Nice job 👍🏼, sometimes the mathing is harder than the WOD😂
Single unders: 307/2 =153.5
5 rounds + 8 reps= 88
Single unders: 315/2 =157.5
Total reps: 399
Nice work 5+ rounds!
Way to go! Great reps!!!👍🏼
Intermediate +,
For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches @50#
8 alternating single-leg squats to 14” box***
Then, Tabata double-unders
260+48+243= 551 reps
That's an awesome job on the D.U.'s! Impressive 👍🏼
M- 54/5'7 / 225
Intermediate athlete/scale -35#- Alt. Hang DB snatch, Band assisted S.L.Sq.
D.U.-120
Tabata - 50
D.U.-131
tot reps-301
Hitting those double unders like a champ now! Nice job!
Nice, Dave!
DU=247
4 rounds + 2 reps=66
DU=262
TOTAL: 575reps
Holy cow that is awesome!!!!
High reps on those doubles!
M 62/5’8”/160
Rx - 312reps
Great job 👍🏼
Intermediate 40 DUs/8 rounds + 9 reps/50 DUs
Nice work my man!!!
Beginner option:
For total reps:
Tabata single-unders 64-57-40-40-52-53-41-40
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges
3- rds 5 lb dumbbell
Then, Tabata single-unders 52-50-41-58-42-37-35-34
single arm dumbbell full squat is tough for ... I like doing power one arm snatches .
when they program snatches and do not say power to me it's a full sq. move .
233 DU, 5 rounds, 254 DU
Total 567 reps
Awesome job 👍🏼👊🏼
Nice work on the dubs! Impressive picking up the pace the last tabata.
Thx guys ;) @James, I tripped a couple of times on the first minute of the first tabata... The rest was just a steady pace
Beast!
You my friend are a beast!
At the Y. hand assist at the bottom of the pistols. Otherwise RXd. Legs are smoked!
132 DU
4.5 rounds
121 DU
325 reps total.
Great job James!!! I totally agree, I feel my legs wouldn't let me get into a rhythm with DU's!
Shouldn’t have started the week making up Murph…quads still haven’t recovered and this bit of programming has been hammering home strong legs.
Way to go, especially starting out with a Murph make-up. Solid!
Great job!
this was fun! Since my rope broke and thus became shorter a few weeks back DUs have never been better. This was truly a blessing in disguise.
180
4 rds
132
Done on a continuous clock, so I missed the first 20s interval of the second Tabata interval due to transition time. No idea why I only finished 4 rounds in the middle, I moved continuously without resting. Maybe it's because I am very inefficient in passing the DB from one hand to the other.
Well done Patrick! You smoked those DU's , thank the jumprope for sacrificing some of itself 😂
so Patrick, a shorter skipping rope helps? if you stand in the middle, where do the ends reach to? maybe I need to shorten mine
@Stephan, I gues it would become slightly more technically demanding since a slight deviation of the form would already result in a missed rep. But apparently if the rope is too long it's also not good for doing DUs. I just measured and it's now about half an inch to 3/4 of an inch below my nipples. But admittedly that's a little bit too short for me because now I have to grip the handles with only half my hand/palm. I read somewhere that they should touch your nipples and that's apparently the perfect length!
Great work on this!
I agree, I definitely prefer my rope a bit shorter than recommended. I recently adjusted mine & my DU attempts seem more consistent & singles are faster.
Well done!
6 rounds
Air bike 58 cal
I like the bike idea if jumping rope isn't possible 👍🏼
Back lunges due to minor knee pain
Double unders: 320 reps (160 cash in - 160 cash out)
6 rounds (first 4 rounds 12.5kg - 2 rounds 20kg)
Way to get the work in!!! Nice job 👍🏼