Alyssa Murray
General Fitness, EnduranceTired of tripping over your rope? Say goodbye to frustration and hello to fluidity with Double-Under Domination—a 4-week skill-focused program designed to help CrossFit athletes master their doubles with precision, power, and poise. Whether you're stuck at single-single-double purgatory or gassing out mid-WOD, this program gives you the drills, progressions, and pro-level cues you need to string together smooth, consistent reps. With just three focused sessions per week, you’ll build bounce, sharpen timing, and turn your rope from a weakness into a weapon.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Jumping Jacks
1 x 30
A2
line hops
1 x 20
A3
Air Squat
1 x 10
A4
High Knees In Place
1 x 20
A5
Butt Kicks
1 x 20
A6
Calf Raise
1 x 20
A7
Arm Circles
1 x 20
B1
Basic Jump Rope
2 x 0:30
B2
Penguin Taps
2 x 0:30
B3
Double Under
2 x 0:30
C1
Basic Jump Rope
3 x 0:30
C2
Penguin Taps
C3
High Jump Single Unders
3 x 10
D
Double Under
5 x 0:30
E
Hollow Rock
3 x 20
A1
Jumping Jacks
1 x 30
A2
line hops
1 x 20
A3
Air Squat
1 x 10
A4
High Knees In Place
1 x 20
A5
Butt Kicks
1 x 20
A6
Calf Raise
1 x 20
A7
Arm Circles
1 x 20
B1
Basic Jump Rope
2 x 0:30
B2
Penguin Taps
2 x 0:30
B3
Double Under
2 x 0:30
C1
Double Under
3 x 20
C2
Penguin Taps
3 x 10
D
High Jump Single Unders
8 x 0:20
A1
Jumping Jacks
1 x 30
A2
line hops
1 x 20
A3
Air Squat
1 x 10
A4
High Knees In Place
1 x 20
A5
Butt Kicks
1 x 20
A6
Calf Raise
1 x 20
A7
Arm Circles
1 x 20
B1
Basic Jump Rope
2 x 0:30
B2
Penguin Taps
2 x 0:30
B3
Double Under
2 x 0:30
C1
Double Under
8 x MAX
C2
Air Squat
8 x 20
D1
Double Under
3 x 10
D2
Bunny Hops Linear
3 x 0:20
