Welcome again to Double Under Pro!

Today we're going to reinforce solid jump rope mechanics with a HEAVY rope and a review of our basic jumps. If you missed the lecture on cable weights, check it out HERE.

While this course has been optimized for the WODprep Jump Rope Set BUT you can use any jump rope or jump rope combination with this course. If you only have one jump rope, ignore the weighted rope suggestions and continue using your one rope for all drills.

WARM-UP (Optional)

2-4 minutes Row, Bike or No Jump Burpees ▶️
+
30sec x World's Greatest Stretch (Each Side) ▶️
10 x Toe & Heel Raises ▶️

DRILL 1 • Single Unders

2 Sets
10 sec x Single Penguin Calf Raises ▶️
20 sec x HEAVY Single Unders ▶️
*Focus on timing, positioning, bounding through toes
Rest 20-30 sec between sets

DRILL 2 • Speed Single Unders

2 Sets
10 sec x Single Bound Single Penguin Taps ▶️
20 sec x HEAVY Speed Single Unders ▶️
Rest 20-30 sec between sets
*Focus on timing & positioning, jump through toes

DRILL 3 • Big Slow Single Unders & The Perfect Set-up

2 Sets
10 sec x Single Bound Single Penguin Taps ▶️
10 x Perfect Set-up Single Jumps ▶️
20 sec x HEAVY Big Slow Single Unders ▶️
Rest 20-30 sec between sets
*Focus on timing & positioning, jump through toes

DRILL 4 • 4min EMOM - Put it all Together

Every minute, perform as one HEAVY sequence
10 x Single Penguin Claps ▶️
30 x Speed Single Unders ▶️
10 x Single Unders ▶️
10 x Big Slow Single Unders ▶️
Rest 1-2 min before Drill 4

DRILL 5 • BUY OUT

3 sets
7 Big Slow Single Unders + up to 10 Double Unders ▶️
Rest 30sec • Once you trip that's one set.

COOL DOWN

5 min Light Bike or Walk
+
1 min x Downward Dog Calf Stretch ▶️
1 min x Child Pose ▶️

COACHING

You have Double Under questions. The WODprep Coaches have the answers.
Post questions and video for analysis inside the WODprep Coaching Space.
Title your Post - Double Under Pro 1.2