Tag Archives: Double Unders

HSPU, DUs, Lunges and Devil Presses

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Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.

Pullups, Muscle Ups, T2B and DUs

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Every 30 seconds for 10 minutes

  • 1 x Explosive Weighted Pullup @ 10kg

Then accumulate

  • 20 x Jumping Muscle Ups

Then for time

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x DU
  • 20 x T2B
  • 60 x Double Unders
  • 20 x Toes to Bar
  • 40 x Double Unders
  • 20 x Toes to Bar
  • 20 x Double Unders
  • 20 x Toes to Bar

Results: Metcon 13:45.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

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Based on WODWell’s Ignite21 WOD on Instagram.

For time

  • 20 x Burpees
  • 150 x Double Unders
  • 80 x Abmat Situps
  • 60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
  • 40 x Alternating Lunges (r+l=1)
  • 20 x Power Cleans @ 120lbs/55kg
  • 20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.

Front Squats then Double Unders, Lunges and Clusters

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6 rounds of

  • 2 x Slow Eccentric Front Squats @ 75-80% (31×3)
  • Rest 2 minutes

Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)

  • 5 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 10 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 15 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • …
  • 50 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs

Results: Used 165lbs for the front squats. Metcon 10:45.