5 rounds for time of:
400-meter run
75 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.
Scaling:
Reduce the distance of the run. Reduce the reps of the double-unders.
To reduce the complexity of the double-unders, perform attempts for 1 minute.
In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.
Intermediate option:
5 rounds for time of:
400-meter run
35-40 double-unders or 1 minute of double-under attempts
Beginner option:
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts
Coaching cues:
As you are running, think about leading with your hips and picking your feet straight up off the ground.
Resources:
Pose Running | Lean and Pull
The Double-Under
The Single-Under
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Comments on 251126
127 Comments
M/55 🎅🏻
pace 5:20…5:40
2 min DU try (SU:DU ~24 DU per round)
/35 DU in a last round in 2 min cap/
18:12
Intermediate, 40 DUs per round.
16’36” RX
I broke the D.U in the fourth round.
@YHS track, subbed 15 burpees for DUs
18:00
17:55 rx
M/39/6’/176#
Scaled to:
10 rounds
200m run
30 double-unders
15:17
Deo gratias
19min
16:35
Modified
5 ROUNDS
30cals Assault Bike
75 DU
Rx modified
500m rom
75DU’s all sets unbroken
15:58
5 rounds for time of:
400-meter run
40 double-unders
15:17
21:39
M/29/108kg
RX
*treadmill
rx
16:13
20:17
M/36/6'3"/195
15:52rx
Unbroken on DU
17:00
16:08 rx
Scaled - 5 Rounds: 400m Run, 125 Single Unders
M38 - 19:07
F36 - 17:35
I was ahead until we finished the 3rd run and I gassed out... I can blame not using my inhaler, but realistically that probably would have only given me another 20-30 seconds at best. She did a great job!
full video: https://youtu.be/RPuRkMilH7E
M / 22 / 5'7 / 200
Sub DU for SU
14:16
Run 400 / 2x of single unders
RX
14:09
Rx’d: 17:39
Strangely, only the last set of DU was unbroken (I would’ve thought it would be the first, if any).
Happy Thanksgiving, everyone!
That's a great time! & I feel like my last/later rounds are often better because I'm finally warmed up.
Happy Thanksgiving!
single unders with final round DU attempts for 1 min.
17:46
19' 29''
(male , 41 years old)
Treadmill and 150 singles, followed by a relaxing swim and some swimming technique.
5 rounds: 32:19:08
15 burpees instead
150 singles
I leg pressed 16 plates 402kg on a 45° sled 12 times.
M52/5'11/222#
5 RFT
500m Row
75 SU
16:37
4 rounds
400 m run
75 single under
15:45
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts
16:13
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts
10:52 rowing instead of running
Rx 14:22
*With a Weighted Jump Rope.
*Unbroken Double-unders.
**Unbroken was a good challenge with the Weighted Rope!
***Rx Smart Gear Zeus Rope.
Incredible, Derek!
Perpetual beast
rx 14:33
Awesome stuff, Chance!
Hell yeah
Nice job!!
5 RFT rowed 400m, completed @20-30 dubs each round, then did singles to 75 when I started missing the dubs
14:38
That’s a great time and job getting those Dubs in!
Awesome! Dubs get better every time
40 doubles
5 rds
400m run
75 single/dbl mix
19:25 RX
Consistent Dubs today: UB,UB, 45-30,UB,57-18
Fantastic!
Awesome!
More posting to comments problems today.
Scaled to 150 SUs each round
15:35
Done early in the morning. Started off a little slow as I didn't have much time to warmup. Tried a few DU reps as part of that warmup but it felt like they were aggravating the left achilles a little, so I didn't feel bad about choosing to scale.
Still a lot of work done quickly! Great job!
Hope the Achilles twinge is just a fleeting thing; best not to aggravate those, IMHO!
Zoomin
5 rounds for time of:
400-meter run
75 double-unders
tiempos de ronda
R1 | 03:31 |
R2 | 03:58 | +27 s
R3 | 04:11 | +13 s
R4 | 04:08 | -3 s
R5 | 03:51 | -17 s
Ø 03:55
Tiempo restante: 00:01 = 19:40
RX 35:57
Absolutamente, isso não é pra levantadores de peso 😂
Scaled to penguin taps
15:51
Treadmill
40 double unders
14:46
Nice!
17:30, Paradise Lake. Way too windy to get any DU’s so subbed 100 singles per round.
M 53/77kg/175cm
RX 25:47 min.
Lot of overrun with DU, max 17 rep in the row. But finally done it all.
M 44 175#, 5’7”
16:46
Great job!
Rx, runs on the assault runner 13:59
Wow, crushed it!
Flying on that runner!
56M
19:00 rx
400m run
75 DUs
4 rounds for time of:
200-meter run
35 du's
12;23
Nice job, getting the DUs, Charles!
beginner option, 9'45'' and 240 double unders (45+50+75+70)
Great work!
400m treadmill
75 single unders
Quick! Well done!
Awesome!
Man, that's fast! & Uphill too!
4 rounds for time of:
1,250 meter bike
50 single-unders
Total time: 23 minutes 14 seconds
500m ski for run
22 yrs old
19:15 mins
*sub run for 400m on ski erg
*sub double for single-unders
5 rds 400m 75 singles
Smoked it!
-20 cals assault bike
-150 line hops
14:37
Rxd at the Y. Had to use a treadmill for the runs, all at 1.0 incline. Tried to push the pace there as i knew the machine had to warm up and doubles were sloppy. Might need to bring in my own batteries for the assault runner!
20:38.
dubs in 3-5 sets and primarily the latter.
Good work, James!
RXD 18:47
14:52
🔥
Awesome job, Luis!
Excellent!
19:00
400 up hill
40 DU
Rxd 26:08
M - 55 - 87kgs
RX 24:45
5 x 400 meter + 150 single x 5
Can’t do double under properly
So made the number double times
75 x 2 =150 reps
That is still really fast! You must have been flying on those 400s!
17:01
Rx 3:43-3:55 pkm pace for 400m runs in treadmill 75 single unders (broken) for 18:21 in total