Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Scaling:
If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2
♀ 10-lb DB ♂ 15-lb DB
Comments on 230610
60 Comments
Does anyone know the standard weight of the rope for Heavy DU
7 rounds + 50 dus
6 Rds RX
M/41/5’9”/192#
4 rounds plus 39 double unders - Rx’d
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.
Intermediate
7 Rounds + 41 DU
Actually it was a mix of Rx'd/intermediate, did the 50 DU per round, and used a 35# DB.
rx, 6 rds +17
7 rounds in 15 minutes of:
50 single-unders
25-ft overhead walking lunge, arm 1, 35#
25-ft overhead walking lunge, arm 2, 35#
RX 5rounds +50 du
M/27/5'8"/180lb
CrossFit AFK
8+50 - Sc (used 35lb dumbbell because of shoulder)
6+50 reps
M/48/5'8/#209
7 rounds_SA DB lunges_#35 + 50 DUBs
5Rds (15:00)
SingleUnders 50
OverheadSingleDBLunge 15lbs
OverheadSingleDBLunge 15lbs
Just checked the box.
8 (+26)
16kg KB
(wa the heaviest in the hotel gym)
Wasn’t jumping great either
Intermediate option:
6 rds
Rxd 5r
7 rounds + 20 DU
18kgs OH lunges
100SingelUnders
5rnds
Complete as many rounds as possible in 15 minutes of:
50 single unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2
#30
9 rounds
Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
Гантеля 10 кг
7 раундів
36 / M / 5'9" / 135lbs
50 single-unders
25-ft walking lunge, left arm
25-ft walking lunge, right arm
15lb dumbbell
8 rounds + 42
M 52/195/6’
7+18.
7 rondas. usé mancuerna de 20kg. DU unbroken salvo 1 tropiezo. De mejorarlo tendría que recortar las transiciones y los breaks entre transiciones. Contento.
Rx- 9rds +50
Rx’d: 7 rds + 11 DU
6 rounds intermediate
M/54/172/5’9”
Pretty much per intermediate (12 kg bell). I would have done better to take it down to the 1:00 of double-unders to maintain the "desired stimulus," because the longest I could string together was 25, but sometimes it was more like 2 or 4. 4 rounds exactly in the 15:00 cap.
Intermediate DU scale, RXd OH Lunge weight and distance.
7 rounds.
40-40-29-25-17-29-50 (went 1:45 on the last round to get all the way to 50). Bit of a burner!
8 rds plus 50 DUs Rx
Intermediate
6 rds
Nothing was fast, kinda checked the box today. Plus, got interrupted 12 minutes in and just couldn't regain momentum the last 3 when I started back up. Did 27-45 DUs each round.
10 min AMRAP
50 SUs
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
20# DB
7 rounds + 30 SUs
M/54/232 Beginner option
7 Rounds
30-lb dumbbell, 1 minute of DUs (= 40~50/rd)
5 rounds + 43 DU + 16' lunges
DUs 50+40+40+41+44+43 = 258
Worked outside (83F), on 3/4" thick foam mat; made DUs a lot tougher.
Beginner scale: 5
8+20. Shoulders super sore and tight so just subbed 50’ WL, 100 singles per round.
On this hot Texas day I subbed a 40 yard swim for the 50 dubs. Felt good. 6 rounds.
Cool sub! (No pun intended, but delightfully fortuitous, nonetheless 😆)
15min AMRAP: 9rds+50+20’
50 DU’s
25’ OH Walking Lunge
25’ OH Walking Lunge
(40lb DB)
GWU: 2x 20JJ’s/:45 Spider-Man /:45 Jefferson Stretch/50’ Lunge/50’ Waiter Carry
SPWU: Jumprope Pract.
OH Walking Lunge WU
Cool Down: Shoulder&Leg/Hip Mob.
15 Min AMRAP
50JJ’s
24 Alt OH Walking Lunges 15lb DB
7 rounds
Scaled for leg injury:
50 single unders (mostly on 1 foot)
limited range of motion on oh walking lunges
used 50 lb dumbbell
10 rounds + 12 single unders
M/48/6'2"/185#
Scaled to women's rx'd still not 100% back from upper respiratory funk but got 8 rds even had enough time to grab the rope and miss the 1st DU attempt of 9th round
Modified, using a 15kg DB
--
Complete as many rounds as possible in 15 minutes of:
50 Jumping jacks
7 overhead walking lunge, L
7 overhead walking lunge, R
5 rounds at 13:45, completed 2 rounds of OHWL in the remaining time
--
Peace.
7 rounds
75 singles per
Used 15 Kg DB and did single unders
14 Rounds
Was able to push the pace on this one due to the weight and single unders not rasing the heart rate to much.
Crazy! Great Job
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
25-lb on ohwl
du'is were 34-32-39-45-50-50
5rds + 1 rep ohwl
5 rounds + 13 DU
36lbs
Du
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-reps overhead lunge, barbells left
25-reps overhead lunge, barbells right
total 150 reps overhed lunges
rounds 3+50 single unders
8 rounds + 50 DU
Champions Club Scaling Notes
RANT
Double unders are one of those things that, to me, are really specific to CrossFit - meaning in most fitness settings I can think of, jumping rope (especially double unders) would be used with the primary purpose for building accuracy, coordination, and elasticity. Just listen to Buddy Lee present and you'll get that vibe. But in a workout like today double unders are meant primarily to be a conditioning piece, and in reality doubles and singles aren't eve in the same ballpark for conditioning - at least, to me. So for today if you don't have double unders consistently you need to ask yourself whether or not you want to work on the actual technique of double unders so one day you can use them for conditioning, or if you want to practice and reinforce good jumping mechanics.
WORKOUT THEMES
Monostructural and weightlifting. Squatting with unilateral loading, overhead, mmore unilateral loading, jumping with elasticity and accuracy
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STAMINA SCALE
5 rounds of:
1:00 double unders
1:00 lunge (right arm)
1:00 lunge (left arm)
SPEED SCALE
AMRAP in 15 minutes of:
30 plate jumps
30 lunges
COORDINATION SCALE
Put a timer on for 20 minutes and practice overhead lunges and double unders
MY STUFF
Did unweighted walking lunges and double unders. Good dose, lost track of rounds
GENERAL FEAR LEVEL: 7
: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.