Full-Body Exercises

CrossFit Physique: Extreme Jump Rope

Shred fat and blast your shoulders and calves with Rocky's favorite move.


CrossFitters don’t jump rope. That’s for kids. We prefer the shoulder-blasting, core-shredding monster known as the double under. The double under is simply a rep of jumping rope in which the rope passes under the feet twice on each jump. This requires both a faster spin and a higher jump, essentially doubling the intensity of jumping rope. To get the most out of it, you need to become a master: Every time you screw up, the set stops, you have to step over the rope, and find a new rhythm all over again.

The key to consistent execution and fewer screwups is just practice. Try to stay relaxed and keep your elbows extended. The less movement you have at the hips and elbows, the more consistent you’ll be, and the more efficient your workouts will become.

The Workout

A great benchmark CrossFit WOD that uses the double under is Annie: Five descending sets of double unders and situps using reps of 50, 40, 30, 20, and 10. But you don’t need to train CrossFit to reap the benefits of double unders.

I like to throw double unders into tons of different workouts. Try a set of 20 or 25 in between any isolation movements in your workout—which normally don’t jack up your heart rate. One example is below, though it can work for anything similar.

Perform four times through without resting in between exercises.

EXERCISE                     REPS

Lat Pulldown                   15

Double Under                 25

Seated Cable Row        15



About Nate: Nate Forster is a CrossFit gym owner and the co-owner of RhinoCo Fitness. rhinocofitness.com

Get more features like this for free in the web version of the Muscle & Fitness 2014 Training Trends Special Digital Issue.