Double-under is a conditioning movement on Fiz. Jump rope with double rotation per jump. Also known as du, dubs. Primary muscles: cardio, calves. Scored by reps. Featured in Annie, Bell Tower, Filthy Fifty, Open 17.5, Skill Primer, The Slog, Toes & Doubles.
Double-under
also du, dubs
Jump rope with double rotation per jump
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps
Primary muscles
Cardio, calves
Secondary
Shoulders, forearms, core
Appears in
How to do a double-under
4 steps- Set the rope so the handles reach roughly to your armpits when you stand on its middle.
- Keep your hands low and slightly in front of your hips, turning the rope with your wrists.
- Jump a little higher than a single and turn the rope twice while you are in the air.
- Land on the balls of your feet with soft knees and go straight into the next jump.
What counts as a rep
Movement standard- The rope passes fully under the feet twice for every one jump.
- There is no standard for jump height or hand position. If the rope goes round twice and you do not trip, it is a rep.
Common faults
3 faults
The arms drift wide as the set goes on, which shortens the effective rope and catches the toes.
FixPin your elbows near your ribs. When the rope starts clipping it is almost always the hands moving out, not the jump getting lower.
Piking or tucking the legs to buy time for the second turn.
FixJump straight and turn the rope faster. Bending in the air makes the rope travel further, which is the opposite of what you want.
Jumping much higher than needed, which works for thirty reps and fails at a hundred.
FixAim for an inch or two off the floor. Double-unders are a wrist-speed problem, not a jumping problem.
Scaling ladder
1 harder, 1 easier
Double-underWorks cardio, calves
Single-underStandard jump rope
Workouts using the double-under
7 on FizShow all 7 workouts
Toes & DoublesFor TimeFrequently asked
6 answersWhat muscles does the Double-under work?
Double-under primarily works cardio, calves, with secondary engagement of shoulders, forearms, core.
How do you do a Double-under?
Set the rope so the handles reach roughly to your armpits when you stand on its middle. Keep your hands low and slightly in front of your hips, turning the rope with your wrists. Jump a little higher than a single and turn the rope twice while you are in the air. Land on the balls of your feet with soft knees and go straight into the next jump.
What counts as a rep on the Double-under?
The rope passes fully under the feet twice for every one jump. There is no standard for jump height or hand position. If the rope goes round twice and you do not trip, it is a rep.
What's an easier alternative to the Double-under?
Scale it to Single-under.
What's a harder progression from the Double-under?
Progress to Triple-under once the Double-under is comfortable.
What else is the Double-under called?
Double-under is also written du, dubs. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.