5 rounds for time of:
60 double-unders
15 chest-to-bar pull-ups
Post time to comments.
Scaling:
If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.
Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups
Beginner Option:
3 rounds for time of:
60 single-unders
15 banded chest-to-bar pull-ups
Comments on 220607
61 Comments
Does anyone know the standard weight of the rope for Heavy DU
CFWUx2 10s 10dus
28:54
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.
18:31 - Rx’d
Beginner
6 min ring rows
10 OHS empty bar 35lb
Ab cash out: 6 rounds 30 sec plank 30 sec rest
18:16 rx
Escalonado a 10 C2B pullups x ronda. Mis butterfly c2b pueden mejorar mucho.
9:41
Contento porque metí Unbroken los du cada ronda.
Me propuse meter ub los du y en 2 rondas los c2b. Organicé el wod con trabajos y descansos planeados. En el minuto los du y en los :30 cada set de 5 c2b. Salió acorde a lo planeado. Antes de agregar reps trataría de que cada set de c2b se parezca a la anterior. Fuz bastante errática la técnica todavía. Muy lindo WoD. No sé de dónde saqué la fuerza para entrenar, estaba bastante dolorido del wod de pistols y flexiones. Asi que me palmeo el esfuerzo tb.
Gracias🙏
15:52 used rings and limited kip, otherwise as rx’d. All strict singles round 5. Thumbs to nipples. First 3 rounds of dubs unbroken. Then messed up 2x round 4 and like 4x round 5. Coordination started to go with arm fatigue.
180#43%176cm
58 yo m 5’5” 153lbs
5 rounds for time of:
50 stroke row (no arms)
15 band assisted (3 tubes) chest-to-bar pull-ups
15:00
10:09 - scaled to 3 rds of 50 d/u and 10 kipping CTB
M/26/5'8"/170lb
CrossFit AFK
10:58 - Rx (Double-unders unbroken felt good today. Did pull-ups at the park, hot and sweaty bars, could really only hang on for 3-5 reps at a time plus the bar is short a.k.a narrow grip not fun for chest-to-bars. Butterfly wasn't even an option. Good challenge though. Practice some bar muscle-ups and triple-unders after while trying to cool off in the heat.)
Subbed 100 single unders per round:
20:30
42 / 6’0 / 195
Didn't time...SC to reg PU. ✅
10:28 Rx
12:29 rxd
11:23 Rx
Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups
9:47
15:40 Sc
15 C2B attempts each round
11:49, 10 C2B per round.
14:23
10:05 Rx
M/35/192
Rx. 8:35
https://youtu.be/DJMnegTzbw0
Did partial rep scheme of yesterday's WOD (220606) and only 2 rounds of today:
220606 - 30-20-10 reps of
Push-ups using bars to create deficit
Single leg squats to bench
220607 - 2 rds Intermediate Scale
60 DUs
10 CTB Pull-ups
12:55
Body was feeling pretty rough yesterday and I have a fitness test coming up this week, so I decided to throttle back a little in order to not be too worse for wear at test time.
20' 9sec
5rds 8:36
60 DU’s
10 C2B
GWU: Jog 3x 10 Lat/med hops/10Sqt/10abmat sit-up/ 10Ringrow
SPWU: SU’s>DU’s
2x 5 Scap Pulls/5 Kip Swing/5 Strict PU/5 Kipping/ 5 kipping C2B
COOLDOWN: shoulder stretches/feet mob
11:49 Rx
Rx 5:39
Unbroken DU and C2B.
We still can't reply to others' comments, eh main site?
18:12 Rx
Rx’d: 11:51
14:40, regular pull-ups and lots of trips
With 20# weight vest, 19:59.
Another beauty. Both of these movements – while not goats – are pretty challenging on their own for me. With the vest…ick. Did pull-ups in sets of 5 the whole way through – small victory there. Dubs were okay until round 5, when the wheels came off and I could barely string 5 together. Vest today turned a 10 minute WOD into a 20 minute one – blech.
#weightvestmonth
49m/5'10"/180
M/42/140lb
7:57 RX (DUs + C2B)
Intermediate option
7:30
https://youtu.be/Pqqyh-D0KUY
Scaled/subbed to 200 runs and 12 pull-ups.
13:07
59/5’8”/156
scaled to 10 rounds of 30 double unders & 5 strict pull-ups
12:31
scaled to 5 rounds for time of:
60 single unders
5 chest to bar pull-ups jumping from 18” box
8:54
Scaled to:
5 Rounds
100 S/Us
15 Strict P/Us
26:10
7:37 Rx
7:37 Rx
M/47/6'2"/185#
Rx'd
14:22
Beginners Option:
assisted pullups
time: 7:55
14:13 did 30 20in box jumps and reg. Kipping PU
Redid with 60 singles 6:46
15:17
Tough one for me. Battling elbow/bicep injury and not good at DU. Sore from yesterday pulling workout in afternoon after WOD
5 rounds
100 single unders
Pull ups (2 rounds of CTB and 3 rounds of regular assisted)
Jumping C2B pull-ups
14:28
5 rounds for time of:
60 double-unders
15 chest-to-bar pull-ups jumping from box
18:39
13:49 intermediate
Scaled to
5 rnds
w/20# vest
80 toe touches to 2-25# plates and a 10# plate
10 CTB
11:01
m/52/175
practiced DU's before wod just to make sure I could do them
but 300 DU's "would be unwise at this juncture of my career."
Modified:
--
5 rounds for time of:
60 curb jumps
20 inverted rows
TIME: 12' 58
--
Peace.
9:15 Rx
M/36/6'/172#
13:24 Rx; traditional kip
Deo gratias
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Pulling with skill and extra range of motion, jumping with accuracy and elasticity
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
SCALING FOR LIMITING FACTORS
Coordination - turn off the timer and do the workout as listed
Speed - sub 30 touch-and-go box jumps (keep feet together) and cut ROM on pull-ups to keep them unbroken
Accuracy - as listed, all sets must be unbroken or start over
Stamina - mush everything together into 1 round, or at least 2 rounds of half and half
MY STUFF
7:06, but I scaled to regular kipping pull-ups and rounds 3-5 were 20-in box jumps, 30 reps per round
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.