| Fitness | Performance |
| A. | A. |
| Front Squat | Front Squat |
| 3 x 5, across | 3 x 3, across |
| B. | B. |
| 30 Wall Balls | 40 Wall Balls 20/14 |
| 25 Deadlifts 135/95 | 25 Deadlifts 225/145 |
| 30 Wall Balls | 40 Wall Balls |
| EMOM, starting at the :60 mark | EMOM, starting at the :60 mark |
| complete 2 Burpees | complete 3 Burpees |
| Rx+ = 50’s, 245/165 & EMOM 5 Burpees | |
| Extra Work: | |
| Work up to a Max Set of: | |
| Power Clean + Hang Clean + Jerk | |
| Snatch: | |
| 5 x 2 |
Double unders are a skill that takes time to develop. When you first get them, you are very excited; then, for some reason or another, they seem to disappear during the workouts. Its one thing to be able to do them in a warm up, but its another story to do them in a workout, especially after you’ve just done something before that taxes your shoulders. The technique of doing double unders requires conditioning, patience and commitment to develop.
Here are some things to focus on to improve your double unders:
- Keep your shoulders relaxed.
- The wrists do the work; think about it as if you were air drying your hands.
- At first you might have to jump a bit higher but eventually you will develop a short, fast, and effective jump.
- Practice two singles followed by a double under attempt – and get this rhythm going for awhile to get your confidence in the movement.
- Be patient – this will take time, you won’t get better at double unders through osmosis. You will have to put in some time on a regular basis.
- Pick a spot straight ahead to focus on – if you have your eyes on the horizon, it will generally keep you more relaxed.
- Get your own rope; this will be one of the best investments you can ever make. Rather than always fussing around with the ropes we have, having your own rope will make sure its size appropriately. You want to make sure the handles of the jump rope comes up to your armpits when you are standing on the middle of it. There are several options for ropes that we can recommend; RX Jump Ropes. At first you might try a thicker cable and as you get better, you can always switch to a thinner cable. You can also look at the RPM jump ropes – they are fast! You may not be ready for it right away, but they turn really quickly.
- Practice everyday; there’s nothing better than practice. The more you do it, the better you will get at this. Typically, once you have double unders, you don’t lose them.
- Head goes straight up and down and make sure you don’t have a weird jump where your legs are way out in front and it looks like a dolphin kick.
- Stay relaxed; the more you try to force it, the harder its going to become and you will get easily frustrated.
I hope these tidbits help! If there’s a tip you don’t see on here, please share your tips in the comments so that everyone can benefit from the additional insight!