#double unders

Learn the different techniques you can use to jump rope and lose weight.

Jumping rope is one of the best yet underrated forms of cardio around.  World-class athletes do it from boxers, football players, crossfitters and MMA fighters.  The reason being is because it blasts fat while helping to improve endurance, coordination and agility.

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Partner WOD (10 mins)

EMOM for 10 Rounds (alternating rounds)

Min 1 - Partner A completes

3 Squat cleans (choose weight)

Remaining time: Max effort row metres

While Partner B rests. Swap roles with every new minute until 5 rounds each have been completed.

Completed:

Rd 1 - 180m / 50kg

Rd 2 - 164m / 55kg

Rd 3 - 176m / 60kg

Rd 4 - 158m / 65kg

Rd 5 - 134m / 70kg

So pleased with these - all my reps were touch & go :) Wasn’t sure if I would be able to recycle 3 reps at 70kg, but they felt good!

WOD 2 (24 mins)

4 Rounds:

1.30 mins: 16 Box jump overs (24″)

1.30 mins: 8 Deadball G2OS (50kg)

1.30 mins: 32 KB swings (16kg)

1.30 mins: Max unbroken double unders (1 attempt only)

Completed:

Rd 1 - Completed / 39 DU

Rd 2 - Completed / 55 DU

Rd 3 - Completed / 60 DU

Rd 4 - Only 30 KB swings / 66 DU

Woweeeeeee. So tired with this one! I found the KB swings the hardest, I couldn’t do all reps unbroken - had to break at least twice throughout rounds. When I completed them in the first 3 rounds, I was so close to getting time capped, so I’m not surprised I couldn’t do it in the last one. Only 2 reps though!!!! GRRRRR. Forearms and grip were just so tired, and I’m pretty sure I broke up the reps about 4 or 5 times lol.

The deadball were good - stoked I managed to get all the reps in. In the last round I was literally swallowing back puke during reps (sorry TMI), I just felt so tired.

WOD (30 min cap)

5 Rounds for Time

50 Double unders

20 Cal bike

10 Power snatches (40kg)

Completed: 22.52 mins

This was a sweaty one! Was aiming to keep each round under 5 minutes, so pleased I managed to.

The snatches were the hardest movement - I couldn’t do anymore than 4 unbroken reps, I was just so gassed. I think all sets were 4/3/3.

Dubs were OK - the only round I could do unbroken was the first lol. With the rest of the rounds I had to stop around 25-30 reps for a rest.

WOD (25 mins)

EMOM for 5 Rounds

Min 1 - 1 Round of DT (12 Deadlifts + 9 Hang power cleans + 6 S2OH @ 25kg)

Min 2 - 50 Double unders

Min 3 - 10 Burpee box jump overs (20″)

Min 4 - 15 Wall balls (6kg)

Min 5 - 100m row

This was a good one - especially with having the row at the end of the round, it acted as recovery after everything else. Managed to complete all the tasks within each minute, so happy with that.

DT - 25kg was a good weight to go through all reps unbroken. Always managed to finish around 36-40 secs with a little bit leftover to rest.

Double unders - Only managed to do 2 rounds with unbroken reps (those took under 30 secs) otherwise it was under 45 secs.

Burpee box jump overs - This was the one I wasn’t looking forward to the most. The only place the box could be placed space-wise had the lowest part of the ceiling so I think I was mindful of that with every jump. At least it made sure I was staying low while jumping over the box!

Wall balls - I couldn’t see the clock from outside where these were done, so always tried to go as fast as I can lol (was always under 45 secs when I came back inside). Managed to do 3 rounds unbroken with these, one of these was even with Connor holding my leg and giggling every time I squatted lol. Hopefully I was hitting a 10″ target from muscle memory.. I better mark this out for next time. 

Row - Best one lol. Always managed to finish this under 30 secs.

5:00 Warm Up + 10:00 Stretching

10:00 Double Under Practice