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Double Under

Cardio & Coordination

Double unders are a jump rope skill where the rope passes under your feet twice per jump. They build cardiovascular endurance, coordination, and calf strength, and are a staple in CrossFit and high-intensity training.

How to

  1. Use a speed rope appropriate for your height.
  2. Jump slightly higher than a single under — don't pike your legs up.
  3. Keep your elbows close to your sides and rotate with your wrists, not your arms.
  4. Maintain a consistent, relaxed rhythm — tension in the shoulders kills efficiency.
  5. If you trip, reset quickly rather than getting frustrated.

Muscles

CalvesCardioCoreLegs