1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
1:00 Machine
5 Knees to Elbow
3/3 Hang Kettlebell Snatches (practice)
30-second Jump Rope
5 Jumping Squats

2. Workout Prep
2 sets:
3 Toes to Bar
2/2 Hang Kettlebell Snatches (build-in weight)
10 Double Unders

Final test day!!!

5 min to find one set of max unbroken double-unders
(advanced: unbroken cross-overs)

As you continue on your double-under journey, here are some final tips to help you along the way:

Get your own rope. If you’re using random jump ropes from your gym, it’s going to make the process much harder by not consistently using the same rope length and type. Having your own rope is crucial. Here are some tips for finding the perfect rope for you:

Rope Type:
There are several styles of jump ropes to choose from. A basic jump rope will work best for learning the basics of single-unders. Eventually, you will likely switch to a lightweight speed rope. Don’t make the transition to a super light rope too quickly. The lighter/faster the rope is, the less time you have to react and perform the double-under. A thicker/slower cable can help you get the timing down much easier. Once you’ve got the timing down, you can upgrade to a lighter/faster rope.

Rope Sizing:
A good starting point for determining your optimal rope length is to step on the rope with one foot and the end of the handles where the rope touches the handle should come to your chest line.

Listen to the “click click” of your rope. It may sound strange, but as you are working on your double-unders, try to listen to the rope clicking on the ground with each spin. It will help you find the right rhythm.

Stay controlled, keep your shoulders back, relax, and breathe. This shouldn’t be a tense movement.

Keep your arms close to your body with your wrists pointed down. A common problem is for your arms to slowly come outward. This will cause your rope to shorten and you’ll trip. Keep your shoulders back and your arms in. It’s all in the quick flick of the wrists.

If you’re unsure of what you’re doing wrong, take a video with your phone. Odds are, it will reveal what the issue is.

20 CAP

4 Rounds

RX

30 Lunges

20 Sit-Ups

10 Bear Crawl (20ft)

RX+

20 Pistol Squats

15 T2B

10 HSW (8 Ft)

12 CAP

RX
6 Rounds
8 Toes to Bar
5/5 Hang Kettlebell Snatch (35/25)
30 Double Unders
 

RX+
10 Toes to Bar
5/5 Hang Kettlebell Snatch (53/35)
40 Double Unders

12 CAP

6 Rounds
12 Toes to Bar
6/6 Hang Kettlebell Snatch (53/35)
50 Double Unders

21-15-9

Cal Bike

WBS (20/14)

• 1 min tricep smash (each)
• 1 min overhead banded distraction (each)
• 1 min Barbell grip smash (each side)