Double unders present one of the most challenging yet rewarding skills in the CrossFit arsenal. Learning what is a double under doesn’t have to be rocket science, but mastering this technique certainly requires strategy and intention. Many athletes struggle with this movement initially, finding themselves frustrated when the rope catches their feet or disrupts their rhythm.
Double unders in CrossFit involve jumping rope while the cable passes underneath your feet twice during a single jump. Although they might seem intimidating to beginners, a methodical approach can make learning how to do double unders achievable for anyone. Finding a consistent rhythm is far more important than speed when practicing double unders. Furthermore, the progression typically starts with mastering approximately 50 unbroken single unders before attempting to string together multiple double unders.
What is Double Unders in CrossFit?
A double under stands as a fundamental jump rope technique in CrossFit where athletes must rotate the rope around their body twice during a single jump. Specifically, this skill requires precise timing, coordination, and speed to execute properly. The movement demands that jumpers create enough height with each jump to allow the rope sufficient time to complete two full rotations before they land.
How it differs from single unders?
Single unders represent the conventional jump rope movement most people are familiar with – one jump, one rope rotation. Double unders, however, significantly intensify this basic movement. While single unders provide a solid foundation for jumping technique, they require less explosive power and technical proficiency. Double unders demand higher jumps, faster wrist rotations, and superior coordination compared to their simpler counterpart. Moreover, single unders can be sustained for longer durations, making them ideal for beginners or warm-up routines, whereas double unders quickly elevate heart rate and challenge even experienced athletes.
Why double unders are used in CrossFit workouts?
Double unders have become a staple in CrossFit programming for numerous compelling reasons. First, they deliver exceptional cardiovascular benefits without requiring additional equipment. Additionally, they simultaneously train multiple muscle groups from the forearms and traps to ankle tendons, calves, and hamstrings. Double unders also improve crucial athletic qualities including explosiveness, endurance, rhythm, agility, and conditioning.
Beyond physical benefits, this movement enhances neurological adaptability by demanding heightened levels of precision, rhythm, and timing. Double unders effectively develop the mind-body connection essential for athletic performance. The skill component makes them particularly valuable in CrossFit, as they reward practice and technical improvement rather than just raw strength or endurance.
Double unders have featured in every CrossFit Open competition, sometimes even replacing rowing as a cardio testing element. For those tracking calories burned, a 150-pound person can expect to burn between 150-200 calories during just 20 minutes of double unders, making them an exceptionally efficient workout option.
Step-by-Step Progression to Learn Double Unders
Learning double unders requires methodical progression rather than random attempts. Breaking down this complex movement into manageable steps creates a roadmap that leads to mastery. Let’s explore a systematic approach to conquering this challenging skill.
Step 1: Master single unders
Before attempting double unders, your single under technique must be solid. You should be able to complete at least 50 unbroken single unders with consistent rhythm and no double hops between jumps. Focus on keeping your elbows tight to your sides while using controlled wrist movements to rotate the rope. Jump with both feet together, knees slightly bent, and land softly on the balls of your feet.
Step 2: Practice power jumps
Next, develop the explosive jump needed for double unders. Power jumps involve jumping 4-6 inches off the ground compared to the 1-2 inch height of regular single unders. Practice these jumps without a rope first. Focus on explosive height while maintaining proper form – straight back, tight core, and controlled landings. Your goal is to bounce like a pogo stick, rebounding immediately without pausing.
Step 3: Land your first double under
Once your power jumps feel consistent, try the penguin drill – jump without a rope and tap the sides of your thighs twice quickly while airborne. This mimics the wrist rotation needed for double unders and helps develop timing. After mastering this, attempt your first double under by performing a few slow single unders, then exploding into one double under attempt.
Step 4: Add momentum with more spins
After landing your first double under, work on maintaining rope momentum. Practice single-single-double sequences, resetting between attempts. Focus on quick wrist flicks for the first rotation, then let the rope’s momentum carry it for the second rotation.
Step 5: Alternate single and double unders
Gradually transition to a single-double-single-double pattern. This builds your ability to maintain rhythm while switching between different jump heights and rope speeds. The goal is developing comfort with the transition between single and double unders without breaking your flow.
Step 6: String unbroken double unders
Finally, attempt consecutive double unders. Start with just two unbroken repetitions rather than immediately aiming for ten. Focus on controlled landings that allow immediate rebounding into the next jump. As your confidence grows, gradually increase your target – first to 3-5 consecutive double unders, then incrementally building toward longer sets.
Helpful Drills and Techniques for Beginners
Breaking through the initial double under learning barrier requires specific drills that isolate and develop crucial movement patterns. These targeted exercises help beginners overcome common obstacles and build confidence through incremental progress.
Penguin claps for timing
Many athletes struggle with double under timing more than the physical fitness needed to perform them. The penguin drill effectively addresses this challenge by focusing exclusively on jump rhythm and timing. To perform this drill, stand without a rope and bound straight up in the air with toes pointed down, then tap your legs twice before landing. This slightly higher, slower jump replicates the exact timing needed for double unders without the frustration of continuously missing attempts.
The key to effective penguin claps lies in creating sufficient “hang time” for what would be two rope passes. Consequently, this drill teaches your body the proper cadence while eliminating the intimidation factor of an actual rope. Notably, the drill must be performed in a way that directly transfers to actual double under mechanics to be effective.
Big singles to build jump height
Big singles serve as the perfect bridge between regular single unders and double unders. Unlike standard single unders which use a low profile jump (1-2 inches), big singles require jumping 4-6 inches off the ground while passing the rope under your feet just once. This drill helps develop the power jump needed for double unders while still maintaining rope control.
Despite common misconceptions, jumping higher doesn’t mean tucking your legs. Instead, your entire body should rise vertically to create necessary airtime. This drill trains proper landing mechanics as well, teaching you to absorb impact with a soft knee bend and land on the balls of your feet.
5x singles + 1x double under drill
Once comfortable with big singles, this progressive drill becomes invaluable. Perform five consecutive big singles followed by one double under attempt, then return to five more big singles. This pattern creates a rhythmic framework that allows beginners to focus entirely on the double under technique during that single attempt without the pressure of stringing multiple repetitions together.
The 5-1 pattern helps establish proper jumping cadence and builds confidence through consistent exposure to the double under movement. Counting aloud can further enhance your timing awareness during this drill.
Tips to Improve and Avoid Common Mistakes
Mastering double unders requires attention to detail beyond just practice time. Even experienced CrossFit athletes can struggle with this skill when overlooking crucial factors that affect performance.
Use the same rope every time
Consistency is vital for developing muscle memory with double unders. Owning a personal jump rope that you use for every practice session eliminates unnecessary variables from your training. Many athletes make the mistake of grabbing whatever rope is available at the gym, which often means using different lengths and weights each time. These seemingly minor differences can significantly disrupt your timing and rhythm. By practicing with the same rope consistently, your body and mind will become familiar with the exact mechanics needed for successful double unders.
Try a heavier cable for better control
Surprisingly, beginners often benefit from using a heavier jump rope rather than the lightweight speed ropes favored by elite athletes. A slightly heavier cable (around 3-5 ounces) provides crucial feedback as it rotates around your body. This feedback helps you develop awareness of where the rope is during each rotation. Some athletes who struggled with lightweight speed ropes have immediately performed 20 consecutive double unders after switching to a heavier beaded rope. The added weight naturally slows your rotation speed, giving you more control and time to focus on technique.
Listen to the rope for rhythm
Successful double unders follow a distinct auditory pattern. Training your ear to recognize this rhythm can remarkably improve consistency. Listen for the “click-click” sound as your rope hits the ground. Perfect double unders create a distinctive pattern: two fast swishing sounds followed by a slight pause (1,2,—,1,2,—). This pause represents the time needed to land and jump again before the next double under. Using this auditory feedback helps establish proper timing.
Record yourself to spot errors
Video analysis remains one of the most effective yet underutilized tools for improving double unders. Set up your phone to record your practice sessions, especially using slow-motion capture. This footage often reveals issues that weren’t apparent during practice—like improper jump height, excessive arm movement, or incorrect rope positioning. Watch for the rope making contact with the ground just a few inches in front of your feet.
Final Thoughts
The journey to mastering double unders in CrossFit reflects the broader CrossFit philosophy of continuous improvement and dedication. For most athletes, this skill doesn’t come naturally but rather develops through consistent practice and patience. Indeed, while we all know that one person who mastered double unders immediately, the reality for most CrossFitters involves a gradual progression filled with both triumphs and frustrations.
What makes double unders particularly interesting is how they reveal the learning process itself. Each stage—from complete bewilderment to effortless execution—teaches valuable lessons about persistence. In time, movements that once seemed impossible eventually become second nature. This progression mirrors the four levels of conscious competence many athletes experience, moving from initial frustration to eventual mastery.
Double unders can be particularly challenging during competitive situations like the CrossFit Open. Athletes facing workouts with prescribed double unders might benefit from utilizing progression techniques when the standard movements prove troublesome. For those not yet comfortable with consecutive double unders, modified approaches like the single-single-double pattern offer practical alternatives, though only the double under repetitions count toward official scores.
Altogether, the path to proficiency requires embracing the struggle rather than avoiding it. Small improvements accumulate over time, ultimately leading to significant progress. The whipping sounds of successful double unders serve as audible markers of advancement—each successful repetition building confidence for the next attempt.
Yet beyond the physical skill itself, mastering double unders teaches broader lessons about athletic development. The patience required transfers to other challenging movements in CrossFit. Of course, the journey varies for each individual, but the principles remain consistent: focus on technique, incorporate strategic practice routines, overcome challenges methodically, and continuously seek improvement.
Undoubtedly, what starts as an impossible task eventually becomes something you can perform effortlessly—a testament to how far dedicated practice can take you in CrossFit and beyond.