Double-Under
Also known as: jump rope double-under, rope skipping double-under, double under jump, plyometric jump rope, cardio jump rope
How to do the Double-Under
Setup: Stand with feet together, holding a jump rope with handles in each hand, elbows close to sides.
Movement: Swing the rope under your feet twice with one jump, landing softly on the balls of your feet and maintaining a consistent rhythm.
Standards:
- Rope passes under feet twice per jump
- Feet land together and lightly on balls of feet
- Continuous, smooth rhythm
Focus Points:
Workouts with Double-Under
Rep ladder
Annie50-40-30-20-10 reps for timeDouble-Under · The AbMat Sit-UpFor Time
Dirty ThirtyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
Filthy FiftyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderSimilar exercises
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