Tag Archives: Double Unders

Front Squats and T2B plus Power Cleans, Push Press and DUs

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Not for time do 5 sets of:

  • 5 x Front Squats increasing weight per set
  • 5 x Strict Toes to Bar

Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:

  • 5 Power Cleans (43kg/95lbs)
  • 10 Shoulder to Overhead (43kg/95 lbs)
  • 25 Double Unders

Results:  For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg.  4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row).  By the end, the 10 push presses were very hard, so be careful shortening it :-).

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.

OHS then 3 rounds of Pullups, Pushups and Double Unders

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Not for time do 5 rounds of

5 x Overhead Squats, increase weight every set

Then do AMRAP in 3 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x  Pronated Grip Pullups (chinups)
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x Hammer Pullups
  • 10 x Pushups
  • 20 x Double Unders

Results:  For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg.  AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.

Open Workout 16.2 – Modified into a normal WOD

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The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight.  Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight.  After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 9 x Squat Cleans @ 62.5kg (135lbs)

Results:  After 4 minutes, 82 reps.  For the complete 3 sets – 18:06.

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.