5 WODs that include double unders to practice this summer
The double unders with Rope, one of the great challenges for all of us who practice this sport, will no longer be a challenge after these WODs that we propose you practice during this summer:
Here are several options for the days when you have time and want to challenge yourself, and also for the days when your time is limited for training and you don't want to stop practicing the famous double unders.
WOD that includes double unders with Rope without time:
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WOD 1 DOUBLE UNDERS WITH Rope:
- For time:
- 100 double unders
- 50 burpees
- 75 double unders
- 40 burpees
- 50 double unders
- 30 burpees
- 25 double unders
- 20 burpees
- For time:
-
WOD 2 DOUBLE UNDERS WITH Rope:
- 4 rounds of:
- 10 deadlifts (RM)
- 6 cleans (RM)
- 3 push jerks (RM)
- 50 double unders
- 4 rounds of:
WOD that includes double unders with time limit:
Here is a WOD (Workout of the Day) with double unders in AMRAP format (as many rounds as possible) for 8 minutes:
- WOD 3 AMRAP 8 (as many rounds as possible in 8 minutes):
- 30 double unders
- 15 wall balls (9 kg for men, 6 kg for women)
- 10 burpees
If you have more time, we provide a WOD with double unders in AMRAP format (as many rounds as possible) for 20 minutes:
- WOD 4 AMRAP 20 (as many rounds as possible in 20 minutes):
- 30 double unders
- 20 push-ups
- 10 bodyweight squats
- 10 box jumps
Lastly, a WOD in AMRAP format (as many rounds as possible) for 40 minutes:
- WOD 5 AMRAP 40 (as many rounds as possible in 40 minutes):
- 50 double unders
- 40 kettlebell swings (24 kg for men, 16 kg for women)
- 30 push-ups
- 20 barbell squats (40 kg for men, 30 kg for women)
- 10 box jumps (height of your choice)
The goal of these AMRAPs is to complete as many rounds as you can in the set time. After completing the round, start again from the beginning. Continue repeating this cycle for the minutes marked in the WOD, recording the total number of rounds and additional repetitions you manage to complete.
What jump ropes are most recommended according to my level?
Jump ropes are a widely used accessory in the box, as they are an effective tool to improve cardiovascular endurance, coordination, and agility.
Jump ropes are used in a wide variety of exercises such as double unders, triple unders, lateral flips, and height flips. These exercises can be very intense and challenging, so it is recommended that beginners start with simple jumps and then gradually progress to more complex exercises.
It is important to choose a Rope suitable for you, considering the length, the thickness and the material of the rope. A Rope that is too long or short can make exercises difficult, while a rope that is too thick or thin can affect speed and durability. In each Rope of the Picsil brand, you will find a description with all this information. If you have any doubts, consult the team.
Features of PICSIL jump ropes
PICSIL jump ropes are an excellent option for those looking for a quality, high-performance jump rope. They stand out for their superior quality and well-thought-out design. They are designed to meet the needs of athletes of different levels, from beginners to professionals.
- Exercise:Picsil jump ropes are ideal for cardiovascular exercise and endurance improvement. Jumping rope is an effective way to burn calories, strengthen muscles, and improve coordination and balance.
- Rope:The rope of Picsil jump ropes is made of durable and high-quality materials, such as PVC-coated steel cable. This ensures that the rope is wear-resistant and has a long lifespan.
- Professional:Picsil offers professional jump ropes that are used by high-level athletes in various sports, such as crossfit, boxing, and functional training. These jump ropes are designed to provide optimal performance, with features like high-speed bearings and ergonomic grips.
- Fast:Picsil jump ropes are designed to be fast and smooth during jumps. The high-speed bearings allow the rope to spin smoothly and without restrictions, facilitating a fast jumping rhythm and preventing tangles.
