Best Double Unders Workouts for Skill, Grit and Toughness

Add these Double Unders Workouts into your training.

How to Do Double Unders

Double Unders Workouts

This selection of Double Unders Workouts provides an extensive collection for you to choose from.

Workout 1

5 Rounds for Time

• 50 Double-Unders
• 35 Knees-to-Elbows
• 20 Yard Overhead Walk (185/135 lb)

Good Times

– Beginner: 38-45 minutes

– Intermediate: 31-37 minutes

– Advanced: 24-30 minutes

– Elite: 19-23 minutes

Workout 2

For Time

• 25-20-15-10-5 American Kettlebell Swings (70/53 lb)
• 50-40-30-20-10 Double-Unders
• 25-20-15-10-5 Goblet Squats (70/53 lb)

Perform 5 sets of American Kettlebell Swings, Double-Unders and Goblet Squats in the order mentioned, but at decreasing rep rates. American Kettlebell Swings and Goblet Squats will start at 25 reps and reduce by 5 reps, while Double-Unders will start at 50 reps and reduce at a rate of 10 reps.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Workout 3 – Annie

50-40-30-20-10 Reps for Time

• Double-Unders
• Sit-Ups

Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.

Score is the time it takes to complete all 300 repetitions.

Good Times for “Annie”

– Beginner: 10-12 minutes

– Intermediate: 8-10 minutes

– Advanced: 7-8 minutes

– Elite: <6 minutes

Tips and Strategy

Go fast but stay efficient. Use good form to avoid burning out and tripping on the Double-Unders. Break, if necessary, in the earlier rounds but try to sprint and go unbroken in the last three rounds.

Intended Stimulus

This fast workout is a descending rep couplet, intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K. Keep it under 10 minutes to maintain the integrity of the WOD. This is not a time to practice your Double-Unders–scale to Single-Unders if you’re not proficient at doubles yet.

Scaling Options

This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.

If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.

When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.

Intermediate

30-25-20-15-10

• Double-Unders
• Sit-Ups

Beginner

30-25-20-15-10

• Single-Unders
• Anchored Sit-Ups

Workout 4

For Time

• 10 Thrusters (135/95 lb)
• 50 Double-Unders
• 8 Thrusters (135/95 lb)
• 40 Double-Unders
• 6 Thrusters (135/95 lb)
• 30 Double-Unders
• 4 Thrusters (135/95 lb)
• 20 Double-Unders
• 2 Thrusters (135/95 lb)
• 10 Double-Unders

With a running clock, perform the prescribed work in the order written as fast as possible (“for time”).

Score is the time on the clock when the last Double-Under is completed.

Workout 5

AMRAP in 25 minutes

• 150 Double-Unders
• 50 Push-Ups
• 15 Power Cleans (185/125 lb)

On a 25-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 25-minute clock stops.

Workout 6

For Time

Buy-In:

• 100 ft Dumbbell Farmer’s Carry (55/35 lb)
• 10 Alternating Dumbbell Squat Snatches (55/35 lb)
• 10 Deficit Dumbbell Push-Ups
• 10 calorie Row
• 10 second L-Sit Hold (On Dumbbells)
• 10 Toes-to-Bars

Then, 160 Double-Unders

Then, 4 Rounds of:

• 38 Wall Ball Shots (20/14 lbs)
• 2 Rope Climbs
• 5 Deadlifts (275/185 lbs)

Cash-Out:

2000 metre Run

Workout 7

5 Rounds for Time

• 25 Double-Unders
• 35 Kettlebell Swings (24/16 kg)
• 45 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of air squats is completed.

Workout 8

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

• Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Score is the time on the clock when the last set of unbroken Double Unders is completed.

Scaling

Intermediate

10-20-30-40-50-40-30-20-10

• Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

• Unbroken Single-Unders (attempt at least one double-under per set)

Workout 9

6 Rounds for Time

• 60 Double-Unders
• 30 Kettlebell Swings (1.5/1 pood)
• 15 Burpees

With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the Burpees is completed.

Scaling Options

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate

4 Rounds for Time

• 60 Double-Unders
• 30 Kettlebell Swings (1.5/1 pood)
• 15 Burpees

Beginner

4 Rounds for Time

• 60 Single-Unders
• 20 Kettlebell Swings (16/12 kg)
• 10 Burpees

Workout 10

6 Rounds for Total Reps in 23 minutes

• 1 minute of Rowing (for calories)
• 1 minute of Burpees
• 1 minute of Double-Unders
• 1 minute Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.

Workout 11

10 Rounds for Time

• 30 Double-Unders
• 15 Pull-Ups
• 30 Air Squats
• 100 metre Sprint
• Rest 2 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last 100 metre Sprint is completed.

Workout 12

For Time

• 50 Double-Unders
• 50 GHD Sit-Ups
• 5 Cleans (275/185 lb)
• 40 Double-Unders
• 40 GHD Sit-Ups
• 4 Cleans (275/185 lb)
• 30 Double-Unders
• 30 GHD Sit-Ups
• 3 Cleans (275/185 lb)
• 20 Double-Unders
• 20 GHD Sit-Ups
• 2 Cleans (275/185 lb)
• 10 Double-Unders
• 10 GHD Sit-Ups
• 1 Clean (275/185 lb)

This event begins with the Barbell on the floor and the athlete standing with both feet behind the designated line.  After the call of “go,” the athlete performs 50 Double-Unders, 50 GHD Sit-ups, and 5 Cleans. Then the athlete progresses to 40 Double-Unders, 40 GHD Sit-Ups, and 4 Cleans, etc. The athlete will repeat this pattern for 5 rounds.

The event is over when the athlete completes all the required work and crosses the start/finish line.

Score will be the total time it takes to complete the event.

Workout 13

21-15-9 Reps for Time

• Burpees
• Kettlebell Swings (1.5/1 pood)
• Double-Unders

On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible (“for time”).

Score is the time on the clock when the last Double-Under is completed.

Workout 14

For Time

10 Rounds of:

• 30 Lunges
• 4 Devil Presses (2×50/35 lb)
• 19 Air Squats
• 20 Double-Unders

Directly into:

• 100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double-Unders. To complete the workout, perform the 100 Burpees as a buy-out.

Score is the time on the clock when the 100th Burpee is completed.

Workout 15

3 Rounds for Time

• 800 metre Run
• 50 Double-Unders

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

Movement Standards

Run: If running 800 metre Run without a vest would take over 4 minutes, modify the distance to 400 metres. If we have an injury that prevents us from Running and have access to: (A) Bike – Bike 1 mile (B) Rowing Machine – Row 1000 metres.

Double-Under: Perform a 30 second test to see how many Double-Unders you perform. Over 30 – perform 5. 15-25 reps, perform 30 in the workout. 5-10 reps, perform 15 in the workout. 1-5 reps, do 20 attempts.

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Use same rep guidance if we are working on Single-Unders. If we usually can perform Double-Unders, but the Weight Vest is holding us back, take the vest off for your rounds and follow the same rep guidance as above unloaded.

If we have an injury that prevents us from performing Double-Unders and jumping, perform 25 Hollow Rocks.

Intended Stimulus

This workout is designed to be performed wearing a Weight Vest (or a backpack if you don’t have a vest and would normally perform “Murph” with one) so our runs will be a little slower than usual. However, they should not be taking us more than 4:30 to complete.

Our Double-Under option is something that we could theoretically perform unbroken, especially unloaded. We should still be able to do this as well today, however, a few strategic breaks are totally fine. They should be taking us no longer than 90 seconds at the very longest to complete.

If you don’t have a weight vest, just do it unloaded!

Scaling

3 Rounds for Time

• 800 metre Run
• 50 Mountain Climbers

Workout 16

For Time

Buy-In:

• 95 Double-Unders

6 Rounds of:

• 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
• 11 Burpees
• 18 Weighted Lunges (50/35 lb) (alternating)

Cash-Out:

• 95 Double-Unders

Use a single dumbbell throughout. For the dumbbell clean-and-press, the athlete must alternate arms after each rep.

Complete 10 total repetitions per round; 5 per arm. A push press or strict press is allowed (a jerk is not). For the weighted lunges, hold the dumbbell in any racked position (front, back, or over one shoulder). Complete 18 total repetitions per round; 9 per leg.

Workout 17

For Time

• 10 Chest-to-Bar Pull-Ups
• 20 Toes-to-Bars
• 30 Deadlifts (185/135 lb)
• 100 Double-Unders
• 30 Box Jumps (24/20 in)
• 20 Burpees
• 10 Cleans (185/135 lb)

Workout 18

For Time

• 25 Walking Lunges
• 20 Pull-Ups
• 50 Box Jumps (20 in)
• 20 Double-Unders
• 25 Ring Dips
• 20 Knees-to-Elbows
• 30 Kettlebell Swings (2/1.5 pood)
• 30 Sit-Ups
• 20 Dumbbell Hang Squat Cleans (35/25 lb)
• 25 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 3 Rope Climbs (15 ft)

With a running clock, perform the work in the order written as fast as possible (“for time.”)

Score is the time on the clock when the last Rope Climb is completed.

Workout 19

For Time

• 2000 metre Row

Then, 6 Rounds of:

• 30 Burpees
• 30 Sit-Ups
• 30 Double-Unders
• 30 Walking Lunges

Time Cap: 50 minutes

Workout 20

For Time

Buy-In:

• 70 Double-Unders

Then, for Round 1 and Round 3, complete:

• 25 Dumbbell Snatches (2×50/35 lb)
• 25 Air Squats
• 50 Burpees
• For Round 2 and Round 4, complete:
• 25 Dumbbell Deadlifts (2×50/35 lb)
• 25 Sit-Ups
• 50 Burpees

With a running clock, complete the prescribed work in the order written as fast as possible (“for time”).

Athlete must complete the buy-in of 70 Double-Unders. Then, for Rounds 1 and 3, athlete must perform 25 Dumbbell Snatches, 25 Air Squats, and 50 Burpees. For Rounds 2 and 4, athlete will complete 25 Deadlifts, 25 Sit-Ups, and 50 Burpees.

Score is the time on the clock when the last round of the Burpees is completed.

Double Unders Workouts 21

For Time

50-40-30-20-10 reps of:

• Double-Unders
• Shoulder-to-Overheads (95/65 lb)

With a running clock, as fast as possible perform the prescribed work in the order written. Perform the 50 Double-Unders and 50 Shoulder-to-Overheads before moving on to 40 Double-Unders and 40 Shoulder-to-Overheads and so on.

Start the Shoulder-to-Overheads from the ground (do not use a weight rack).

Score is the time on the clock when the last round of shoulder-to-overheads is completed.

Double Unders Workouts 22

For Time

5 Rounds of:

• 20 Double-Unders
• 10 Box Jumps (24/20 in)
• Then, 5 Rounds of:
• 20 Double-Unders
• 10 Burpees

Finally, 5 Rounds of:

• 20 Double-Unders
• 10 Burpee Box Jumps (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last round of Burpee Box Jumps is completed.

Double Unders Workouts 23

For Time

• 50 Kettlebell Swings (24/16 kg)
• 50 Sit-Ups
• 50 Double-Unders
• 25 Kettlebell Swings (24/16 kg)
• 25 Sit-Ups
• 25 Double-Unders
• 12 Kettlebell Swings (24/16 kg)
• 12 Sit-Ups
• 12 Double-Unders
• 6 Kettlebell Swings (24/16 kg)
• 6 Sit-Ups
• 6 Double-Unders
• 3 Kettlebell Swings (24/16 kg)
• 3 Sit-Ups
• 3 Double-Unders

Double Unders Workouts 24

60-minute time cap

• 200 DU
• 100 Cal Bike
• 75 Wall Balls (20/14)
• 50 Cal Row
• 25 Burpee Box Overs (24/20)
• 50 Cal Row
• 75 Wall Balls
• 100 Cal Bike
• 200 DU

This long, low skill, chipper style workout should be completed in under 60 minutes. Faster athletes will finish in under 45 minutes.

Intermediate athletes could do the workout as it is written.

Scaled athletes should cut down the large amount of work by 75 percent and put a smaller time cap, like 30 minutes.

Double Unders Workouts 25

For Time

• 40 Double-Unders
• 40 Box Step-Ups (24/20 in)
• 40 Push Presses (75/45 lb)
• 30 Double-Unders
• 30 Box Step-Ups (24/20 in)
• 30 Push Presses (75/45 lb)
• 20 Double-Unders
• 20 Box Step-Ups (24/20 in)
• 20 Push Presses (75/45 lb)
• 10 Double-Unders
• 10 Box Step-Ups (24/20 in)
• 10 Push Presses

Double Unders Workouts 26

5 Rounds for Time

• 12 Box Jumps (24/20 in)
• 7 Deadlifts (225/155 lb)
• 55 Double-Unders
• 11 Pull-Ups
• 19 Russian Kettlebell Swings (70/53 lb)
• 96 metre Row

Double Unders Workouts 27

For Time

• 55 Double-Unders

Then:

1-2-3-4-5-6-7-8-9-10 Reps of:

• Deadlifts (225/155 lb)
• Over-the-Bar Burpees
• Then, 55 Double-Unders

Double Unders Workouts 28 (partner)

For Time

Complete the following with one partner working at a time.

Partner 1:

• 50 Box Jumps (24/20 in)
• 50 Kettlebell Swings (55/35 lb)
• 50 AbMat Sit-Ups
• 50 Deadlifts (155/115 lb)
• 50 Burpees

Partner 2:

• 50 Pull-Ups
• 50 Overhead Lunges (45/25 lb Plate)
• 50 Hand Release Push-Ups
• 50 Wall Ball Shots (20/14 lb)
• 50 Double-Unders

Buy-In and Cash-Out:

• 200 metre Partner Carry

For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.

For the partner carry, athletes may carry or be carried. Both partners can switch off and share the load or one partner can be carried the whole time.

Double Unders Workouts 29 (Team of 3)

For Time (in a Team of 3)

Buy-In:

• 800 metre Run

Then, 12 Rounds of:

• 10 Synchronized Burpees
• 25 Double-Unders

Cash-Out:

• 800 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written.

The team will run 800 metres together. After the run, they will do 12 rounds of synchronized Burpees and Double-Unders. Only one athlete can work at a time on the Double-Unders. After the 12 rounds, the team will run 800 metres together.

Score is the time on the clock when the last 800 metre run is completed.

Double Unders Workouts 30 (partner)

For Time (with a Partner)

• 50 Walking Lunges
• 40 Pull-Ups
• 100 Box Jumps (20 in)
• 40 Double-Unders
• 50 Ring Dips
• 40 Knees-to-Elbows
• 60 Kettlebell Swings (2/1.5 pood)
• 60 Sit-Ups
• 40 Dumbbell Hang Squat Cleans (35/25 lb)
• 50 Back Extensions
• 60 Wall Ball Shots (20/14 lb)
• 6 Rope Climbs (15 ft)

One partner works while the other rests. Box jump height is the same for men and women.

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