Ok guys. Enough is enough. You have been struggling with double unders for long enough. It's TIME TO LEARN HOW TO DO THEM! They are purely a skill based movement and anything that is a skill just needs to be practiced. You didn't learn to ride a bike by looking at it, did you? HELL NO! Here are some tips that should help you master your double unders and stop having to substitute dreaded burpees in WODs.

1 - Stay on the balls of your feet. Your jumps should be light and fast. You should be springing upward off the balls of your feet. Your heel will touch the ground, but not slam into it. Pretend there is a beetle on the floor and you want to trap it, but not squash it. This isn't a box jump....so don't tuck your feet. Think light and springy. If you want to see a good example of double unders, just watch Molly Metz do 153 in 1:00. She's a badass double unders ninja. Pay attention to how relaxed most of her body stays.

2 - It's all in the wrists. Use your wrist action to twirl that rope around. This shouldn't be a frantic beating up and down motion either. You're not trying to fly. Your elbows will stay tucked into your sides like you have a magazine under each arm pit, and your hands will stay down by your hips.

3 - Get good at singles. You don't have to go all Rocky Balboa on me, just get comfortable with rapid fire single unders. Eliminate any double hopping that you might have. It shouldn't look like you're chanting "cinderella dressed in yellow, went upstairs to kiss her fellow..."

4 - Practice practice practice practice! You don't need to spend hours working on these, but grab a rope every time you're at the Fort and twirl it for 5 minutes.

10/11/12
Strength
5 sets
6-8 deadlifts
1:00 rest
:45 double unders
1:00 rest

WOD
5 rounds for time:
5 deadlifts (100/70kg)
100m run