Summer Dubsday Workouts

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 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.

You Shall Not Pass

4 rounds for time:

• 30 alt. DB snatches (50/35)
• 30 DB walking lunges (50/35)
• 60 unbroken double-unders

Coach’s notes: How well do you know your legs?

The crux of this workout is knowing when your legs are recovered enough to hit the full set of dubs unbroken. Resting a bit longer in later rounds could pay off.

Substitutes:

• N/A

Scaling:

• Double-unders > single-unders

• Reduce number of unbroken double-unders required and/or load on DBs as needed.

Short Squeeze

60 double-unders EMOM x 10 min

Coach’s notes: Today's challenge comes down to efficiency against the clock. Can you complete all 10 rounds? 

Substitutes:

• N/A

Scaling

• Double-unders > single-unders

• Reduce number of double-unders to a rep count appropriate to your level.

Clockwork

3 rounds, each for reps:

• 90s-60s-30s double-unders
• 90s-60s-30s clean and jerk (115/75)
• 90s-60s-30s double-unders
• 90s-60s-30s toes to bar

*rest 3 min-2 min-1 min after each round, respectively

Coach’s notes: Today's workout calls for one 90 sec round, one 60 sec round, and one 30 sec round at each station. Double-unders are lovingly included twice in each round.

Your rest will decrease along with your working sets each round so you are always resting half of the working time.

Find a steady pace on those dubs, hit the weightlifting hard, and just find the wall on T2B.

Substitutes: 

• Clean and jerk > DB, KB, or sandbag clean and jerk

• Toes to bar > leg lifts, situps, L-Sit

Scaling:

• Double-unders > single-unders

• Toes to bar > hanging knee-raises

• Reduce load on clean and jerk as needed.

Tabata These

8 rounds Tabata at each:

• Speed step

• Single-unders

• Double-unders

• Triple-unders

Coach’s notes: Tabata intervals are 20 sec on, 10 sec off. Repeat that pattern 8 times for each movement. The speed step is running in place as the rope passes under your feet, one revolution per step.

Substitutes: 

• N/A

Scaling:

• Today you can scale the amount of Tabata rounds at each movement down to 5 or 6 if you're not accustomed to this much volume with your jump training.

• If you don't have double or triple-unders yet, just spend the 4 minutes practicing rather than adhering to the interval format during those movements.

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.