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): High rope turnover rate and rapid foot cycling are essential for double under efficiency and maximizing reps.
• Power (6/10): Double unders demand explosive calf contractions and quick rope turnover, making power a moderate requirement for success.
• Stamina (4/10): Sustained jumping for one minute tests calf and shoulder stamina, though the short duration limits muscular endurance demands.
• Endurance (3/10): One minute of continuous double unders provides light cardiovascular demand but insufficient duration for significant aerobic challenge.
• Flexibility (3/10): Requires ankle mobility for efficient jumping and shoulder flexibility for rope positioning, but not extreme ranges.
• Strength (1/10): Minimal strength requirement as double unders rely primarily on coordination and timing rather than force production.

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 completed 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 some guidance: 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 120-150 DUs per minute when fresh, intermediate athletes 60-90 per minute, and beginners 20-40 per minute. However, a 1-minute all-out effort will see some degradation from max sustainable pace. L10 (Elite): 95+ reps - Can maintain near-maximal pace for the full minute with minimal breaks. L5 (Average): 55 reps - Solid double under technique but will have some trips/resets during the minute. L1 (Beginner): 15 reps - Still learning the movement, frequent trips, significant time spent resetting the rope. The progression accounts for the technical nature of double unders where small improvements in coordination lead to large improvements in output. 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.