No Matter What Sport You Play. At RPM, we’ve always believed that the jump rope is one of the most underrated tools in functional fitness. But it’s not just for CrossFitters or conditioning work. If you’re serious about performance in any sport, there’s a strong case for making double-unders a regular part of your training. Here’s why. The Plyometric Power of Double-Unders Double-unders are, at their core, plyometric training — explosive, rhythm-based, and rooted in fast ground contact. The repeated jumping trains your calves, Achilles, feet, and posterior chain to absorb and re-apply force efficiently. It’s one of the...

Welcome to the fall edition of our Dubsday workout series–where we round up all of our favorite double-under-focused WODs from throughout the season. Grab your RPM rope, warm up, and follow the instructions below!  Double Stuffed For time: 100 double-unders 100 kettlebell swings (53/35) 100 double-unders 100 air squats 100 double-unders 100 pushups 100 double-unders 100 situps Coach’s Notes: Keeping it 100 this week. Who can get their Auntie to hit this with them? It's the ultimate family bonding moment.   Substitutes: Kettlebell swings > DB swings, DB snatches, lunges Scaling: Reduce reps, KB weight, and modify movements as needed....

By RPM co-founder Josh Rogers Back in 2009, we were just a couple of CrossFit athletes grinding through early online competitions. I owned a gym, and my brother, Shane, was an engineer. Double-unders were starting to show up so often in the programming, it didn’t take long for us to realize all the ropes on the market sucked. No one had seriously thought about jump rope design in ages. Available ropes on the market were either big and clunky—like swinging garden hoses—or so loose and sloppy that half your effort got lost in the handle. Some handles were fixed on...

Welcome to our Dubsday workout series–where we round up all of our favorite double-under-focused WODs from throughout the season. Grab your RPM rope, warm up, and follow the instructions below!    Karen, Ball Breaker 150 wall balls for time (20/14lb, 10/9ft)+50 double-unders every time you break Coaches notes: In case 150 wall balls didn't feel like punishment enough, we added an actual punishment. Shoot for big sets on the wall balls and a relaxed pace on the dubs, partitioned as needed. Substitutes: Wall Balls: Light thrusters, air squats x 2 Scaling: double-unders > single-unders x 2 Reduce weight or volume...

Double-unders: the deceptively simple movement that can make even elite athletes look like they’ve never seen a jump rope before. If you’ve been stuck at singles, tripping after a few reps, or just straight-up dreading every workout that starts with “grab a rope,” you’re not alone. But a breakthrough is possible—and we’re here to help you get there. Here’s what actually moves the needle:     Slow Down to Speed UpThe biggest mistake we see? Rushing. Most athletes try to muscle through with frantic arms and stiff legs. Instead, try to relax and focus on rhythm.  Stop Counting, Start FeelingChasing...

Welcome to the Spring edition of our Dubsday workout series–where we round up all of our favorite double-under-focused WODs from throughout the season. Grab your RPM rope, warm up, and follow the instructions below!    DEADS AND DUBS EMOM x 10 min 5 deadlifts (60-70% 1RM) AMRAP double-unders with time remaining in the minute *score is total double-unders Coach’s notes: Lift heavy, get winded; a tale as old as time. Find a load for deadlift that you can complete the majority of rounds unbroken. Ideally you have 30+ sec for dubs each round. Substitutes:  BB deadlift > DB deadlift Increase...