Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Cardio & Jump Rope
Double-Under — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The double-under is a jump rope movement in which the rope passes under the feet twice per jump. It is the primary jump rope skill in CrossFit, appearing in benchmark workouts like Annie (50-40-30-20-10 double-unders and sit-ups) and as a conditioning tool across many WODs. Double-unders develop calf endurance, coordination, and rhythm. The skill gap between singles and doubles is significant — most athletes spend weeks or months developing the timing. Once the movement clicks, it becomes one of the most efficient conditioning tools in CrossFit.
Quick answer
Double-Under is best used when the workout goal matches its main demand: cardio & jump rope capacity, clean mechanics, and scalable intensity.
Muscles Worked
CalvesShouldersWristsCore (for stability)
Equipment
Jump rope
Best For, Avoid If, and Scaling
| Best for | Cardio & Jump Rope WODs, skill practice, and athletes who can keep double-under mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Single-unders (3:1 ratio — 3 singles per 1 prescribed double), attempts (try doubles, scale if rhythm breaks). |
How to Do the Double-Under
1
Hold rope handles lightly — grip at the ends, not choked up.
2
Wrists drive the rope, not the full arm — keep elbows close to the body.
3
Jump with a slight forward lean, body straight, feet together.
4
Jump slightly higher than a single-under jump to allow the rope to pass twice.
5
Use a consistent, relaxed bounce rhythm — do not pike or tuck the knees.
6
Keep eyes forward and breathe rhythmically through sets.
Common Mistakes
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Piking (bending at the hips) or tucking (bending the knees) — wastes energy and breaks rhythm.
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Arms swinging wide — the rope should be driven by the wrists, not the full arm.
✕
Jumping too high — small, quick jumps with fast wrist rotation are more efficient than big jumps.
✕
Holding breath — double-unders require relaxed breathing, especially in long sets.
Coaching Tips
✓
Practice the "penguin drill": jump and clap your hands against your thighs twice per jump — this builds the timing for the double rotation before adding the rope.
✓
Rope length matters: stand in the centre of the rope and the handles should reach your armpits.
✓
Single-single-double patterns are a good learning progression before consecutive doubles.
Scaling Options
Easier / Beginner
Single-unders (3:1 ratio — 3 singles per 1 prescribed double), attempts (try doubles, scale if rhythm breaks).
Harder / Advanced
Triple-unders, weighted rope, speed sets.
Related WODs
Use Double-Under in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How long does it take to learn double-unders?
Most athletes develop consistent double-unders within 4-12 weeks of dedicated practice (10-15 minutes, 3x per week). The "click" moment is different for everyone — consistent practice and the right rope length are the two biggest factors.
What is the scaling for double-unders in CrossFit?
Standard scaling is single-unders at a 3:1 ratio (3 singles per 1 prescribed double). For example, 50 double-unders = 150 single-unders. Some coaches prefer scaling as attempts (try doubles, take the miss, move on) to accelerate learning.
Build It Into a Workout
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