Workout Description
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Why This Workout Is Hard
While double-unders are a fundamental CrossFit skill, the ascending/descending pyramid scheme (500 total reps) with the UNBROKEN requirement creates significant metabolic and skill demands. Most athletes can string together 20-30 double-unders, but maintaining longer unbroken sets (40-50) under fatigue becomes extremely challenging. The no-break requirement means any trip = restart that set, adding psychological pressure and potential time penalties.
Benchmark Times for Flight Simulator
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The ascending/descending rep scheme totaling 500 reps tests local muscular endurance in calves, shoulders, and forearms with no built-in rest periods.
- Endurance (8/10): High volume double-unders create sustained cardiovascular demand through continuous jumping and rope manipulation over an extended period, taxing both respiratory and muscular systems.
- Speed (7/10): Fast rope manipulation and quick, efficient bouncing are crucial. Speed of rotation and jumping rhythm significantly impact performance.
- Power (4/10): Continuous submaximal jumping requires moderate power output, but intensity is relatively low compared to maximal explosive movements.
- Flexibility (2/10): Basic ankle mobility for jumping and shoulder mobility for rope turns. No extreme ranges of motion required.
- Strength (1/10): Minimal strength requirements beyond basic jumping and rope manipulation. Focus is on endurance rather than force production.
Scaling Options
Option 1: Perform singles instead of doubles for some/all sets. Option 2: Break sets into smaller chunks (e.g., 25 becomes 15+10). Option 3: Reduce total volume by doing 5-10-15-20-25-20-15-10-5. Option 4: Alternate between singles and doubles. For beginners, practice double-under progression drills between sets of singles. Time cap of 25 minutes recommended for scaled versions.
Scaling Explanation
Scale if you cannot perform at least 25 unbroken double-unders when fresh or if you typically get more than 1 miss per 10 attempts. Priority is maintaining consistent technique throughout - better to scale and keep quality movement than accumulate misses with poor form. Target completion time is 12-20 minutes. If you project beyond 20 minutes, scale volume. Success is measured by minimal misses rather than speed.
Intended Stimulus
Moderate-length aerobic conditioning workout (12-20 minutes) with skill focus. Primary energy system is oxidative with glycolytic spikes during larger sets. Tests both technical proficiency with double-unders and mental fortitude to maintain unbroken sets under fatigue. The ascending/descending pyramid creates a challenging middle portion where technique is most likely to break down.
Coach Insight
Start conservatively - the workout gets significantly harder in the middle sets (35-50-45-35). Maintain consistent bounce height and rope speed throughout. Keep shoulders relaxed and hands in front of hips. Don't rush between sets; take measured breaks to prevent accumulating misses. Common failure point is rushing into large sets without adequate recovery, leading to multiple misses. Consider breaking the workout into 'chunks' mentally: 5-10-15 as warmup, 20-25-30 as building, 35-40-45-50 as the crux, then working back down.
Benchmark Notes
This workout is a double-under pyramid with 435 total reps. Using Annie (50-40-30-20-10 double-unders) as the closest anchor, which has 150 total double-unders and L10 time of 300-360s, L5 of 480-600s, and L1 of 780-960s.
Scaling calculation:
- Annie has 150 reps, this has 435 reps (2.9x volume)
- Double-unders at 0.5s/rep fresh state
- Fatigue multipliers:
- First 100 reps: 1.0x (50s)
- Reps 100-200: 1.2x (60s)
- Reps 200-300: 1.4x (70s)
- Reps 300-400: 1.6x (80s)
- Final 35 reps: 1.8x (32s)
Total work time: ~292s for elite athletes
Adding transitions and short breaks:
- Elite (L10): 360s (6:00)
- Intermediate (L5): 600s (10:00)
- Beginner (L1): 1080s (18:00)
This aligns proportionally with Annie's benchmarks when accounting for the increased volume.
Final targets:
Male/Female (unisex workout)
L10: 360s (6:00)
L5: 600s (10:00)
L1: 1080s (18:00)
Modality Profile
Double-Unders are classified as a gymnastics movement since they are a bodyweight coordination skill using a jump rope. With only one movement in the workout, it's 100% gymnastics.
