Tag Archives: Double Unders

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

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Every 3 minutes for 18 minutes do

  • 5 x Barbell Rows increasing weight each round
  • 3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

  • 50ft Barbell Overhead Walking Lunge @ 65lbs
  • 10 x Toes to Bar
  • 50 x Double Unders

Results:  For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.

Double Unders, Dumbbell Deadlift, Dumbbell Front Squat and Handstand Pushups

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Crossfit mainsite WOD from 2013….

For time do

  • 100 Double Unders

Then 5 rounds of

  • 10 x Dumbbell Deadlifts @ 20kg per hand
  • 10 x Dumbbell Front Squats @ 20kg per hand
  • 10 x Handstand Pushups

Then

  • 100 Double Unders

Results:   17:45. Good shoulder workout.  20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

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Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Split Squats then Pullups, Double Unders and Front Squats

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Four sets of

  • 4-6 x Bulgarian Split Squat
  • Rest 3 minutes

Go heavy on these!

Then do three rounds for time of:

  • 15 x Pullups
  • 50 x Double Unders
  • 15 x Front Squats @ 95 lbs

Then, not for time do

  • 30 x Barbell Situps with empty bar

Results:  For the split squats did 65/95/105/115lbs.  Metcon in 9:47, probably the worst set of double unders I ever did.

Snatches two ways and Double Unders

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Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.