Dubsday Workouts

Welcome to the newest 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! 

Game of Flinches

4 rounds for time:

• 25-20-15-10 hang squat cleans (75/45)
• 25-20-15-10 pullups
• 50-40-30-20 unbroken double-unders

Coach’s Notes: We're testing the grip today, plus our composure under fatigue. For Rx, if you break a set of double-unders, you must restart the set and complete it unbroken before moving on. 

Substitutions:

• BB hang squat cleans: DB hang squat cleans

• Pullups: KBS, DB rows

Scaling:

• Reduce squat clean load and/or modify movements as needed. 

• Pullups > banded pullups, jumping pullups, ring rows

• Double-unders > single-unders 2:1

Hundopot

For time:

• 100 pullups
• 100 double unders
• 100 pushups
• 100 double unders
• 100 situps
• 100 double unders
• 100 squats

Coach’s Notes: Putting some bounce in a classic today. Try not to rush the dubs. Push the pace on the bodyweight movements where you can. 

Substitutions:

• Pullups: KBS 

Scaling:

• Reduce reps and/or modify movements as needed. 

• Pullups > banded pullups, jumping pullups, ring rows

• Pushups > knee pushups

• Double-unders > single-unders 2:1

Fantastic Journey

For time:

• 300 double-unders
• 75 wall balls (20/14)
• 200 double-unders
• 50 wall balls
• 100 double-unders
• 25 wall balls

Coach’s Notes: Can you hold your double-under technique under heavy leg fatigue? That's the name of the game today. Shoot for consistent pacing on the dubs, and big sets on the wall balls. 

Substitutions:

• Wall balls > light thrusters, air squats 

Scaling:

• Reduce reps and/or modify dubs as needed. 

• Double-unders > single-unders 2:1

Redline

3 rounds, each for time:

• 30 pullups
• 100 double unders

Rest 3 min between efforts

Coach’s Notes: The good news, work time is minimal. The bad news, you need to go FAST. Shoot for no more than 2 sets on the pullups, then go all out on the dubs. 

Substitutions: 

• Pullups > KBS 

Scaling

• Reduce reps on pullups if you can't get them done in 2 sets or less. It should still be a reach though. Modify dubs as needed. 

• Double-unders > single-unders 2:1

Dubs' Revenge

For time:

150 double-unders

30 snatches (95/65)

120 double-unders

24 snatches (95/65)

90 double-unders

18 snatches (95/65)

60 double-unders

12 snatches (95/65)

30 double-unders

6 snatches (95/65)

Coach’s Notes: Classic volume burner today. Take both movements in big sets for as long as possible. Keep that grip relaxed on your dubs.  

Substitutions: 

• Snatches > Alt. DB snatches, Single-arm KB snatches

Scaling:

• Reduce load on snatches and/or modify dubs as needed. 

• Double-unders > single-unders 2:1

 

Density

1,000 double-unders for time

*At the start, and at the top of every 3 min, perform 10 DB thrusters (50/35)

Coach’s Notes: We're feeling the weight of the clock today. Try to hit the thrusters unbroken while staying smooth and calm on the dubs.  

Substitutions: N/A

Scaling:

• Reduce load on thrusters and/or modify dubs as needed.
• Double-unders > single-unders

 

Rope Economy

5 Rounds for time

• 100 double-unders
• 12 power cleans (185/125)
• 12 bar-facing burpees

Coach’s Notes: This is a pacing IQ test. Can you control your heart rate on dubs in order to push it on the cleans and burpees? 

Substitutions: 

• Power cleans > DB power cleans

• Bar-facing burpees > DB facing burpees

Scaling:

Reduce load on cleans and modify dubs as needed. 

• Double-unders > single-unders 2:1

Seeing Doubles

 

AMRAP in 10 min:

• 1 squat snatch (135/95)
• 35 DUs
• 2 squat snatches
• 35 DUs
• 3 squat snatches
• 35 DUs
• 4 squat snatches

...and so on, until time expires.

Coach’s Notes: Dubs are spicing up our snatches today. Come out of the gate hot to take advantage of those early short sets as things will naturally slow down as you get deeper into the workout.

Substitutions: 

• BB snatch > single-arm DB squat snatch, DB squat cleans, sandbag squat cleans

Scaling:

• Reduce load on snatch and/or modify dubs as needed. 

• double-unders > single-unders 2:1

Ups and Downs

 

7 rounds for time:

5 devil's press (50/35)

50 double-unders

Coach’s Notes: Devils and Dubs today. Goal should be to hammer the short devil's press sets and "recover" on the double-unders. 

Substitutions:

• N/A

 

Scaling:

• Reduce reps, rounds, load and/or modify movements as needed. 

• Double-unders > single-unders 2:1

 

Middle Girth

 

For time:

• 150 double-unders
• 50 pushups
• 150 situps
• 50 pushups
• 150 double-unders

Coach’s Notes: Your double-under journey bookends a sloggy core/upper combo today. Can you go unbroken on the dubs? 

Substitutions:

• N/A

Scaling:

• Reduce reps and/or modify movements as needed. 

• Double-unders > single-unders (2:1)

• Push-ups > knee push-ups

 

Zero To Sixty

For Time: 

• 60 double-unders

Coach’s Notes: How fast can you complete 60 dubs? Your goal for today is to find out, then submit your score for a chance to win a free rope and get on our 0-60 leaderboard. 

Click here for more info on how to enter.

Substitutes:

• N/A

Scaling:

• N/A

 

Pay The Pie-Per

3 rounds for time:

• 100 double-unders
• 75 air squats
• 50 pushups
• 25 pullups

 

Coach’s Notes: Don't sleep on this one; holiday indulgence will be regretted. The pushups will likely be the limiting factor, so shoot for big sets on everything else.  

Substitutes:

• Pullups > KBS, DB rows

Scaling:

• Reduce reps and/or modify movements as needed.
• Double-unders > single-unders 2:1
• Air squats > assisted squats
• Push-ups > knee push-ups
• Pullups > banded pullups, ring rows

Wall Nuts

4 rounds for time:

• 25 wall balls (20/14lb, 10/9ft)
• 75 double-unders

Coach’s Notes: Can you double-under when you can't feel your shoulders or legs? To answer that question, go unbroken on the wall balls. To win the workout, you should probably break 'em. The choice is yours.  

Substitutes:

• Wall balls > light thrusters

Scaling:

• Reduce reps, load, and/or modify movements as needed. 

• Double-unders > single-unders (2:1)

 

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.
• Double-unders > single-unders
• Push-ups > knee push-ups
• Air squats > assisted squats

 

Double Jeopardy

 

3 rounds for time:

• 30 pull-ups
• 150 double-unders

 

Goal: Sub 12 minutes would be impressive.

Coach’s notes: Say goodbye to your forearms today. Minimal pacing. Attack the pull-ups in big sets. Stay relaxed on the dubs. 

Substitutes: 

• Pull-ups > kettlebell swings, dumbbell rows

Scaling:

• Double-unders > single-unders (2:1)
• Pull-ups > banded pull-ups, ring rows

Doubled Over

AMRAP in 15 min:

• 10-20-30... double-unders
• 5-10-15... overhead squats (45/35 empty bar)

*DU reps increase by 10 ea. round, OHS by 5

Coach’s notes: Well, that escalated quickly. Go unbroken on the OHS for as long as possible. Partition as needed after that. Be consistent on your dubs and avoid rushing. Slow is smooth and smooth is fast. 

Substitutes: 

• BB overhead squat:
• DB thrusters, SB overhead squat

Scaling:

• Double-unders > single-unders x 2 reps
• Overhead squats > front squats, air squats

• Drop to a lighter barbell and/or reduce reps on dubs as needed.

Road Kill

AMRAP in 20 min:

• 100 double-unders
• 10 deadlifts (315/215, no TnG)
• 50 air squats

Coach’s notes: It's a 20 min grinder today. Shoot for consistency on the dubs, and big sets on the air squats if you can't go unbroken. Singles only on the deadlift, no tap n' go. 

Substitutes: 

• BB deadlifts > DB deadlift 50/35 x 2.5 reps

Scaling:

• Double-unders > single-unders x 2 reps
• Air squats > assisted squats x .5 reps

• Reduce load on deadlift and reps on air squats as needed. 

 

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 on wall balls and double-under penalty reps as needed.

Eighters Gonna Eight

AMRAP in 8 min:

• 8 front squats (135/95)
• 38 double-unders

 

Coach’s notes: An 8 minute workout done right should make you nervous. Not quite short enough to sprint, not long enough to pace.

Shoot for unbroken on all squat sets and efficiency on the dubs. And remember, you can almost always pick up the bar sooner that you think.

Substitutes:

• BB front squats > DB front squats, goblet squats, air squats x 3

Scaling:

• double-unders > single-unders x 2

• Reduce load on front squats as needed. Choose something that will be challenging, but possible, to get most rounds unbroken.