Skill
4 rounds:
30 seconds of double under work
15 seconds of rest

45 seconds of rest

4 rounds:
30 seconds of double under work
15 seconds of rest

We’re continuing our double under practice with larger work sets and more rest between them. Check out the guidelines below for a refresher on how to approach this skill.

When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.

Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.

Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.

Workout of the Day
3 rounds for time:
8 squat clean and jerks
400 m run

15 minute time cap

We’re looking for fast and heavy today. Pick a weight that has you doing singles and working hard to keep them quick before your 400 m run. Use the run as a bit of a recovery after the first two rounds if you need to, then try to push the pace on the last one.

standard: 12 reps per round, 95/65
rx: 155/105
sport: 185/135
metcon: 6×1:20 on, 0:40 off