Workout Description

Why This Workout Is Easy

This is essentially a 2-minute double-under session with built-in practice time. The first minute allows skill development with no pressure, followed by only 60 seconds of work. Even for athletes still learning double-unders, the low volume and practice component make this very manageable. The time domain is short, there's no fatigue accumulation from other movements, and the skill practice reduces performance pressure.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Success depends entirely on rapid rope turnover, quick wrist action, and fast jumping cadence to maximize double under count.
• Power (6/10): Double unders require explosive calf contractions and quick wrist snaps to generate rope speed for double rotations per jump.
• Stamina (4/10): Continuous double unders for one minute will challenge calf and shoulder stamina, but duration is too brief for major muscular endurance demands.
• Endurance (3/10): One minute AMRAP provides minimal cardiovascular stress; too short to significantly challenge aerobic capacity or heart rate sustainability.
• Flexibility (2/10): Basic ankle mobility and shoulder range of motion needed for rope clearance, but no significant flexibility demands.
• Strength (1/10): Double unders require minimal strength; primarily coordination and timing with light rope resistance and bodyweight jumping.

Movements

• Double-Under

Benchmark Notes

This workout consists of 1 minute of double under practice followed by a 1-minute AMRAP of double unders, scored by total reps in the AMRAP portion. I'll analyze this based on double under proficiency levels and the Annie benchmark as reference. Annie (50-40-30-20-10 double-under + sit-up) provides good context: L10 athletes complete it in 300-360 seconds, meaning they can sustain roughly 150 double unders across the entire workout with sit-ups mixed in. For a pure 1-minute double under AMRAP, elite athletes should achieve significantly higher rates. Double under mechanics: Elite athletes can maintain 2+ double unders per second (120+ per minute) when fresh. Advanced athletes sustain 1.5-1.8 per second (90-108 per minute). Intermediate athletes manage 1.0-1.3 per second (60-78 per minute). Beginners often struggle with consistency and may only achieve 0.5-0.8 per second (30-48 per minute). Key factors: 1) Rhythm maintenance over 60 seconds, 2) Rope efficiency, 3) Cardiovascular demand at high turnover rates, 4) Trip recovery speed. The practice minute should help athletes find their rhythm, but fatigue will set in during the AMRAP. L10 (95+ reps): Elite athletes with excellent double under efficiency, can maintain near-maximal pace for 60 seconds. L5 (55 reps): Solid intermediate athletes who can string together consistent sets but may have 1-2 brief breaks. L1 (15 reps): Beginners still learning the movement, frequent trips, significant rest periods. Final targets - L10: 95+ reps, L5: 55 reps, L1: 15 reps.

Modality Profile

Double-Under is a bodyweight coordination skill using jump rope, classified as Gymnastics. Single movement = 100% Gymnastics.