Spring Dubsday Workouts

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 reps if you don't have heavy enough DBs to make 5 reps challenging

Scaling:

• Double-unders > single-unders

• If needed, reduce % load on deadlift or opt for the DB version.

 

Double Annie

100-80-60-40-20 rep rounds for time:

• Double-unders

• Sit-ups

Coach’s notes: Today we're turning up the spice on a classic. If you've ever done the original "Annie", you'll probably remember a furious sprint of situps and dubs. Well, with today's additional volume, you may need to rethink that strategy. Our advice, start with a moderate consistent pace, and get faster as your sets get shorter, until eventually you're cranking 'em out like the old days. 

Substitutes:

• N/A

Scaling:

• Double-unders > single-unders (x2)

• *Reduce reps as needed, but try to at least maintain the original Annie volume if appropriate (50-40-30-20-10).

 

Against the Spin

 

Against a 10 min clock:

300 double unders

AMRAP squat clean thrusters with time remaining (155/105)

Coach’s notes: Today we build on our Rhiannon practice with a task priority workout that will test our efficiency and our ability to lift heavy under fatigue. Consider breaking your dubs up into manageable sets and move through the reps methodically. Then once you hit that barbell, turn on the gas!

Substitutes: 

• Squat clean thrusters > DB squat clean thrusters

Scaling: 

• Double-unders > Singles-unders (x2)

• *Reduce load on the weightlifting as needed.

Rhiannon

 

AMRAP double-unders in 10 min.

Coach’s notes: The workout that ultimately launched RPM. After suffering through this workout in 2010 with our traditional inefficient speed ropes, we sought to build a rope that would smash massive amounts of dubs like no other. So, today, put your RPM rope to the test it was literally built for.

Substitutes: 

• N/A

Scaling

• Today, everyone should spend 10 min practicing double unders, regardless of whether you get 5 or 500. 

Quicksand

 

5 rounds for time:

12 kettlebell swings (70/53)

24 sandbag back squats (70/50)

48 double-unders

Coach’s notes: Today is a test of our ability to fatigue the legs and core and maintain the power to jump. Don't save yourself for the dubs. Shoot for unbroken on the swings and squats, then dig deep and try to hit the double-unders with big effort. 

Substitutes: 

• KB swings > DB swings, box jumps

• Sandbag back squats > BB or DB back squats

Scaling:

• Double-unders > Singles-unders (x2)

• *Reduce loads on swings and back squats as needed.

Snatch 22

 

EMOM for 22 min:

EVEN: 3 unbroken squat snatches

ODD: 60 double-unders

Coach’s notes: Would you like some weightlifting with your dubs? Well, today's the day. Add load to your snatches as you progress. Hit the double-unders hard on those odd minutes. 

Substitutes: 

• Snatches > Squat cleans, DB squat cleans

Scaling:

• Double-unders > Single-unders

• Squat snatches > Power snatches

Catch Some Air

 

10 rounds for time:

15 situps

25 air squats

35 double-unders

Coach’s notes: Fast and furious is the name of the game today. Come out hot and see if you can hang on. Just don't compromise range of motion as you push the pace!

Substitutes: 

• N/A

Scaling:

• Double-unders > Single-unders (x2)

• Air squats > Assisted squats

Flight Gone Bad

 

For max double-unders on a running clock:

15s on / 15s off

30s on / 30s off

45s on / 45s off

60s on / 60s off

90s on / 90s off

2m on / 2m off

90s on / 90s off

60s on / 60s off

45s on / 45s off

30s on / 30s off

15s on / 15s off

Coach’s notes: A time domain twist on the classic double-under WOD, Flight Simulator. This is exactly 10 minutes of work. Aim for speed on the shorter intervals, and consistency on the longer ones.

Substitutes: 

• N/A

Scaling:

• Double-unders > Single-unders

• *If you're new to jump rope, consider stopping at the end of the 2 min interval to reduce volume.