WOD Blog

Tip of The Week

Getting Your Doubles Unders (DUBS)
Walking out of the gym with tiger stripes on your arms?
Kicking a dumbbell every time you trip on the cheese wire?
Feast your eyes on the following tips to help you hopping over the rope in no time!

  • STANCEStand up tall with your shoulders back and down. Your body now should be perfectly aligned!


  • AIR SKIPS: Now start air skipping (NO ROPE). Keep your knees soft and jump from heel to toe. There is no extra bend in your knees, they stay soft all the way through. As soon as your feet take off from the floor flick your wrists down. This will perfect your timing of whipping the rope under your feet. Do this for 1 minute or until you get expert timing!TIP: Jump on the same spot – don’t move around, draw a shape on the floor and stay on the shape!


  • GRIP OF THE HANDLES: Make sure the palms of your hands are facing forward, now take a light grasp of the handles (just enough pressure in your grip so the handles aren’t flying out of your hands when you begin to skip!)


  • SINGLES: Now use the same timing of your jump as we did with air skipping and apply it to your single skips. Aim to hit 30 singles in one go – then…Perform 30 singles at double the height of your normal jump this will result in a slower skip.After your 30 high singles perform 30 fast singles only using your wrists to whip the rope under your feet!


  • DO THE DOUBLE: – Jump high spin fast, see what it’s like to do 1 double under!
    Once you’ve had the feel of one double under now it’s time to string them together!
    Use this sequence:

    • 5 singles 1 double* 5 singles 1 double repeat for 1 minute.
    • 4 singles 1 double 4 singles 1 double repeat for 1 minute.

(When doing this keep the height and speed of your jump consistently, then when performing a DU spin your wrists faster!)
Keep decreasing the singles until you can get 1 single 1 double then attempt  your max effort double unders!!
SO now you’re chaining double unders and looking like a pro!?

Awesome… Attempt Max Effort double unders in 3 minutes! This is a basic measure in which you can keep testing once per month to see how you’ve improved!

By: Coach Sam Grudgings


CF: August 20th 2019

Warm Up
“Foam roll before class – Lats

3 rounds
50 Single skips/double unders
10 Handcuff to rotation
30 Walking lunges
10 Push ups “

“Strict press
4×7 @ 60% 1s up, 3s down
1 minute rest “
Ring Dips. STRICT
Scale with band or box dips, add weight if need.
“1 set of maximum effort ring dips
Then 4×50% of max effort

1 minute rest “

“5 Rounds IN PARTNERS for maximum reps



FM : July 11th 2019

Core WOD (optional)
“Mobilize / Stretch Hip, Ankle, Elbow

AMRAP 5 mins
50 mountain climbers
30s dead hang
1 length bear crawl”

Core WOD (optional)
“Handstand Progression

Box handstand hold (pike position)
Wall walk hold

Progress from the easiest”

Core WOD (optional)
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
“5 Rounds
45s on – 15s off
1. Burpees box jump
2. Renegade row
3. Front squat”