Single-Under
Also known as: Jump Rope, Single Jump, One-Under, rope jumping, skipping rope
How to do the Single-Under
Setup: Stand with feet together, hold a jump rope with hands at hip height, elbows close to body, core engaged.
Movement: Swing the rope over your head and jump once as it passes under your feet. Land softly on the balls of your feet and immediately repeat.
Standards:
- One jump per rope revolution
- Feet together, light on balls of feet
- Consistent rhythm and form
Focus Points: Keep elbows close, rotate wrists for rope speed, engage core, maintain steady pace, land softly.
Workouts with Single-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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