Summer Dubsday Workouts
Welcome to the Summer 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!
Jumping Cindy
AMRAP in 20 min:
- 5 pull-ups
- 10 push-ups
- 15 squats
- 20 double-unders
Coach’s notes: A classic with a twist. Will it make it (metabolically) harder or easier? Probably depends on your rope skills.
Like regular Cindy, try to move consistently and minimize breaks. It's not a sprint. Pace accordingly.
Substitutes:
-
Pull-ups > kettlebell swings, dumbbell rows, deadlift, sumo deadlift high-pull
Scaling:
-
Pull-ups > jumping pull-ups, ring rows
-
Push-ups > kneeling push-ups
-
Squats > assisted squats
-
Double-unders > single-unders
You’re Trippin’ Bro
Max sets of 50 unbroken double-unders in 15 min.
Coach’s notes: Today is simple, but not easy. Set a timer for 15 min, and see how many unbroken sets of 50 double-unders you can achieve within that time. If you break a set before 50, don't count it. One piece of advice... slow is smooth, and smooth is fast. Don't rush it or frustration will win the day!
Substitutes:
-
N/A
Scaling
-
Double-unders > single-unders
-
Dubs or singles, you can also reduce the required unbroken number as needed. Pick a target that you know you can hit fresh but will become challenging under fatigue.
Dead 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.