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