Tag Archives: Double Unders

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Front Squats then Dips, Thrusters, KB Swings and DUs

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Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.