The first time I tried CrossFit, I was completely lost when the instructor started talking about double unders. 

If you’re like me, you probably wondered, “What are double unders in CrossFit?” 🀷🏼

Let me break it down for you, starting with the basics of the best jump rope techniques and some personal insights to help you master this challenging skill.

So What Are Double Unders?

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Double unders are a jump rope exercise in which the rope passes under your feet twice during a single jump. 

Research proves that they are a great way to build cardiovascular endurance and coordination. 

Now, let’s dive into the details of how to perform a double under.

Unraveling the Mystery of Double Under Performance

To get started, you’ll need a jump rope, some patience, and a willingness to learn. πŸ“š

Here are the steps I followed to finally nail those double unders.

Step #1: The Gravity-Defying Leap

The key to a successful double under is the jump (duh). You want to jump straight up, using your calves and ankles to propel you. 

Remember to keep your knees slightly bent and your core engaged. This might sound simple, but trust me, it took me a while to get the hang of it.

Step #2: The Humble Single-Under Prelude

Before attempting double unders, you should master the single under – a single pass of the rope under your feet during one jump. 

Practice single unders until you can perform them comfortably and consistently. 

It’s all about building a rhythm. 🎢

When I first started, I aimed for sets of 20 single unders before moving on to the next step.

Step #3: Hop, Skip, and Double Under Blast-off!

Now comes the fun part – practicing double unders. Start with three single unders, then jump a little higher and try to spin the rope twice under your feet. πŸ‘£

Be prepared for some trial and error; I can’t even count how many times I tripped up while practicing this step…

But stick with it, and you’ll start to see progress.

Dodging Double Under Disasters

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During my journey to master double unders, I stumbled upon a few common mistakes that I’d like to share with you.

By avoiding these pitfalls, you’ll be well on your way to conquering double under. 🚩

  • Jumping too high or too low: I found that striking the right balance with jump height is crucial.

Jumping too high wastes energy, while jumping too low makes it difficult to fit the rope under your feet twice.

  • Using your arms instead of your wrists: Initially, I made the mistake of using my arms to generate speed, which quickly led to fatigue.

It’s essential to use your wrists to maintain a consistent and efficient jumping rope movement.

  • Kicking your feet back or tucking your knees up: I learned that these habits disrupt your balance and make it harder to maintain a consistent jumping rhythm.

Instead, focus on keeping your body upright and jumping straight up.

  • Holding your breath or tensing your upper body: remembering to breathe and relax my upper body made a world of difference.

Tension can hinder your performance and increase fatigue.

Secret Sauce for Double Under Domination

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Here are some helpful tips that made a difference in my double-under technique:

Discover Your Jump Rope Soulmate

A quality jump rope can make all the difference.

I noticed a significant improvement when I found a jumping rope that suited my skill level and felt comfortable in my hands. πŸ™Œ

Persistence is Key πŸ”‘ (No, Seriously)

Like with any skill, the more you practice, the better you’ll get. Set aside dedicated time for practicing double unders and keep track of your progress.

Combine single unders and double unders.

Alternating between single unders and double unders helped me build stamina and rhythm while avoiding burnout.

Start by mastering single unders and gradually incorporate double unders into your routine.

Get Wisdom from a Jump Rope Guru

If you’re struggling, don’t hesitate to ask your CrossFit coach for guidance. Their advice can help you identify and correct any issues with your technique. βœ…

Become a Double Under Movie Star (Record Yourself)

I found it helpful to record my practice sessions to analyze my form and identify areas for improvement.

Watching yourself can reveal issues that are hard to pinpoint otherwise.

Find Your Jump Rope Tribe

Joining a community of fellow CrossFitters working on their double unders provided motivation and helpful tips.

Sharing experiences can keep you accountable and on track toward your goals. 🎯

Double Under Bonanza: The Perks

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You might be wondering why everyone (including myself) is so passionate about double unders. 

Well, besides the fact that it’s a go-to rope brand exercise, double unders offer a wide range of benefits that are hard to ignore. 

From improving coordination to building mental toughness, there’s a reason why this workout is a favorite among many CrossFit Games athletes. 

Let me share with you some of the benefits I’ve experienced from incorporating double unders into my routine.

Turn into a Coordination and Agility Ninja πŸ₯·πŸ½

When I first started practicing double unders, I noticed a significant improvement in my coordination and agility.

The quick rope passes and the need to maintain a consistent jumping rhythm helped me develop a better sense of timing and body awareness. 

As the rope passes under your feet twice, you have to learn to jump efficiently and with precision, which has a positive impact on your heart rate and overall agility.

Incinerate Calories and Pump Up Your Cardio

Double unders have become an essential part of my workout routine, not only because they’re challenging but also because they’re a great way to burn calories and improve cardiovascular fitness. πŸ”₯

By practicing jumping higher and keeping my legs straight, I’ve managed to increase the intensity of my jump rope sessions, leading to a more effective and enjoyable workout.

Forge Unstoppable Endurance and Mental Grit

Lastly, one of the most significant benefits I’ve gained from double unders is the development of endurance and mental toughness. πŸ€―

The challenge of maintaining a steady rhythm with a light rope, or even a heavier rope, while keeping my high knees and alternating single unders requires focus and perseverance. 

It’s no wonder that many CrossFit Games athletes swear by this exercise as a tool for building mental resilience, functional fitness, and physical stamina.

Double Unders: CrossFit’s Showstopper

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The reason I was trying CrossFit workouts was because I was amazed by the skills of many CrossFit Games athletes. 

Their ability to perform double unders effortlessly almost dropped my jaw to the ground. But what does it take to incorporate double unders into CrossFit workouts effectively?

CrossFit Workouts Starring Double Unders

First, you should understand why I was so stunned by double under workout sessions. You see, a double under is cool, but building a whole workout around it is just mind-blowing. 🀯

For example, “Annie” is a popular benchmark workout that alternates between double unders and sit-ups.

Here’s what “Annie” looks like:


Jump Rope Workout: Annie

Another workout that features double unders is the “Flight Simulator.”

In this workout, you progressively increase the number of consecutive double unders with each round, pushing your endurance to the limit.

Flight Simulator

Jump Rope Workout: Flight Simulator

Double Unders for Rookies: Scaling Down

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If you’re new to double unders, don’t worry – there are ways to scale the movement.

One option is to alternate single unders with high knees, which helps you practice jumping high and getting the feel for the timing.⏱

Another option is to jump with one foot first, then with both feet, simulating the height and rhythm of a double under without the complexity of the jumping rope passing twice.

Double Under Wizardry: Workout Tips and Tricks

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To help you complete double unders efficiently during workouts, here are some tips I’ve learned along the way:

  • Keep your elbows close: Maintaining proper form is essential. Keep your elbows close to your body and use your wrists to spin the jumping rope faster.
  • Jump high enough: Ensure you’re jumping high enough to give the jumping rope enough time to pass under your feet twice. However, avoid over-jumping, as this can waste energy.
  • Stay relaxed: Relax your upper body and avoid tensing up. This will help you maintain a smooth and consistent movement.
  • Find your rhythm: Practice finding a rhythm that works for you. This can help you maintain a steady pace and reduce the likelihood of tripping on the rope.
  • Breathe: Don’t forget to breathe! Holding your breath can lead to fatigue and decreased performance.

My Double Under Chronicles: The Final Act

After diving deep into the world of double unders, I can confidently say that mastering this movement is a game-changer in your CrossFit journey. 

Trust me, I’ve been there, and the benefits are undeniable. From improved coordination to increased endurance, double unders have so much to offer.

So, my friend, I encourage you to take the plunge, grab that rope out of your bag and make double unders a part of your fitness routine. 

You won’t regret it! πŸ”₯


The point of double unders is to improve coordination, agility, cardiovascular fitness, endurance, and mental toughness while providing an intense, calorie-burning workout.

A double-under exercise in CrossFit is a jump rope movement where the rope passes under the jumper’s feet twice in a single jump.

Yes, double-unders are harder than single-unders due to the increased coordination, speed, and height required for the rope to pass twice under the feet during one jump.

A single under involves the rope passing under the jumper’s feet once per jump, while a double under requires the rope to pass under the feet twice in one jump, making it more challenging and demanding.