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 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.