Modifying your Double-Unders for Your Workout!
Written by Lindsey Johnson
It’s still Double-Under Month and you’ve gotten the progressions and which rope works best and whether or not you should Double-Under at all. So now what do we do when it’s time to practice them in a workout? Let’s figure out your strategy with them as well as how to modify if they’re not quite your favorite yet. Below are a few scenarios and what you might want to do.
Here’s an example of a workout:
5 Rounds for time:
500 meter row
50 Double Unders
Still working on getting that magical first one: When a workout comes up with double-unders and you don’t have them yet, give them a try anyway. You may just surprise yourself and get one! If singles still evade you, then maybe we should be working on those, but assuming your singles are good, give the doubles a try. Don’t sit in your comfort zone and single under your way through the workout. Choose a smaller number than what’s on the white board (maybe 1/2 of the prescribed reps) and give yourself credit for attempts since you’re still doing the work.
You’re still attempting them, sometimes they happen, sometimes they don’t: An elite athlete, or someone who’s a bad ass at double-unders will get that 50 unbroken reps in about 50 seconds or less. We don’t want to dedicate 5 minutes per round to try to get there. Let’s double that 50 seconds and say a good 2 minutes of attempts or as many reps as you can get in that 2 minutes and then move on to the next movement. The other option is 25 attempts and attempts count!
You’re getting them but they have singles in between and sometimes you miss: This is a good opportunity to cut the reps in half (do 25 instead of 50) and maybe depending on how often you miss reps, also count the attempts.
Your max is right around 20 and that was an Act of God: We may want to attempt all 50 here, but it depends on how much time you need in between your attempts to keep going. Have a look at the clock and try not to work on them for more than 2-2 1/2 minutes.
You’ve got quite a few of them in succession (20-40) but they make you really tired, or you feel like you have to rest before you go for it: This is a good opportunity to have a look at the common faults in the progressions blog posted earlier this month and try to fix some of those. If you’re feeling exhausted or they’re really difficult more than likely you’re getting them but making some mistakes along the way.
You’re a Double Under Ninja: If you’re a Double-Under Ninja then this workout should be a piece of cake, BUT there’s a chance you’re still getting them and making some mistakes with form. For an elite athlete, 50 Double-Unders should be a recovery, you should be able to pick up the rope right away and go for it, and even recover your breathing while you’re doing them. Take note of your form and work your way towards making them a rest period during your workout!
Before you know it all of you will be looking forward to those double-unders coming up in your workout! Happy jumping!