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Skip to Progress: Mastering the Double Under

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If you’ve ever been whipped by a skipping rope mid-WOD, or stared at the rope in frustration while everyone else keeps bouncing, this one’s for you.

Double unders can be one of the most frustrating skills to learn—but when it clicks, it’s a game-changer for both your confidence and cardio.

It’s not about jumping higher or faster—it’s about timing, control, and keeping your movement relaxed and efficient.

This guide breaks down the foundations and gives you a structured path forward—with two levels of progressions and a 4-week plan you can follow during Open Gym.

⚠️ Do You Have the Prerequisites?

Before we focus on doubles, you should be able to consistently hit 30 single unders unbroken with:

  • Smooth, controlled jumping
  • Relaxed arms and shoulders
  • A consistent tempo

If your singles are rushed or messy, double unders will only get more frustrating. Start there.

🧱 What Makes a Great Double Under?

💥 1. Jumping Mechanics

🤲 2. Wrist Speed

  • The rope speed comes from your wrists—not your arms
  • Keep elbows tucked and hands in front of your hips
  • Think of “snapping” the rope around with each jump
    👉 Watch this drill for wrist speed & rope control:
    https://www.youtube.com/watch?v=sZdjdnRYL7k

⏱️ 3. Timing & Rhythm

🔗 4. Linking & Consistency

Once you have the mechanics, speed, and rhythm, the final piece is learning to connect reps consistently without tripping or rushing.

👉 Watch this video featuring the Penguin Drill (for linking reps):
https://www.youtube.com/watch?v=AQANZzMOdDo

This drill teaches body timing, jump height, and wrist control to help link double unders smoothly.

🧩 Progressions: 2 Levels of Double Under Training

We’ve built out two levels for you based on your ability. Use the one that fits your current skill.

🔹 Level 1 – From Singles to Doubles

This level is for anyone who:

  • Can’t yet do a double under
  • Can sometimes get 1–2, but inconsistently
  • Struggles with the rope, rhythm, or panic under pressure

Focus Areas:

  • Jumping control and posture
  • Single under rhythm
  • Introducing DU attempts and coordination drills

🔹 Level 2 – Linking & Consistency

This level is for anyone who:

  • Can do 5–10 unbroken double unders
  • Wants to link 20–30 consistently
  • Struggles under fatigue or in workouts

Focus Areas:

  • Unbroken reps under control
  • Breathing and posture during longer sets
  • DU performance under light fatigue

🎯 Benchmarks to Aim For

✅ 30 Unbroken Single Unders
✅ 10 Unbroken Double Unders
✅ 50 Double Unders for Time
✅ 100 DUs in 2 Minutes
✅ 30 Double Unders under WOD fatigue

🧠 Quick Tips for Faster Progress

✅ Buy Your Own Rope
The right rope length and handle feel will speed up your learning curve and help you stay consistent.

✅ Practise At Least Once a Week
Use Open Gym on Fridays at 5:30pm to drill the movement without pressure or time caps. Just 10–15 minutes of focused work per week can change everything.

✅ Track Your Progress with Video
Watching yourself helps spot timing issues, posture faults, and shows how far you’ve come.

🕒 Use Open Gym to Get Better

Fridays at 5:30pm are made for skill work like this.

Open Gym is not a second WOD or a heavy lifting session—it’s a space for:

  • Practising skills like DUs
  • Fixing weaknesses
  • Prepping for competition movements

We want to make Open Gym useful for you. Don’t let it become a second workout—short, focused sessions with rest are how you improve.

📥 Download the 4-Week Double Under Program

To help you succeed, we’ve put together a 4-week skill program you can follow. It includes:

  • Warm-ups & mobility
  • Daily drills
  • Rope control, jumping mechanics, and rep goals

Two levels:
🔹 Level 1 – Learning the basics, building up to first reps
🔹 Level 2 – Linking and performing under pressure

CFA 4-Week Double Under Progression ProgramDownload

If anything in the program causes pain or discomfort, please scale or stop.
And if you don’t know how to scale something, just speak to one of the coaches or drop me a message—happy to help!

#CrossFitAlberton #BeLekker #WeAreCFA #DoubleUnders #OpenGymWork #ProgressNotPerfection