Program Content
Efrain
Type
amrap
WOD
5 pushups
5 standing broad jump
50 jump rope
Loma
Type
For time
WOD
Beginner A
10 Burpees
10 Burpees
15 Push-Ups
10 Burpees
15 Push-Ups
20 Lunges
10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
30 Air Squats
Beginner B
10 Burpees
10 Burpees
15 Incline Box/Bench Push-Ups
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
30 Air Squats
Madalyn
Type
amrap
WOD
5 pushups
5 standing broad jump
25 jump rope
Lyn
Type
For time
WOD
250 Double-Unders
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees
Note
With a running clock, as fast as possible perform the prescribed work. Split works as you wish. Score is the time on the clock when all the 750 reps are completed.
Scaling Options For Time 250 Jumping Jacks 200 Walking Lunges 150 Sit-Ups 100 Push-Ups 50 Burpees
Janell
Type
amrap
WOD
10 pushups
10 standing broad jump
50 jump rope
Carma
Type
amrap
WOD
1 pushup,
1 sbj,
10 jump rope
2 pushups,
2 sbj,
20 jump rope
3 pushups,
3 sbj,
30 jump rope Etc.
Doreen
Type
For time
WOD
Buy-In:
200 Double-Unders
50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
Salena
Type
amrap
WOD
5 burpees
15 scissor leg lifts
50 jumprope
Marica
Type
AMRAP
WOD
AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the minute starting 0:00,
perform: 40 Double-Unders
Note
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Every 2 minutes on the minute starting at 0:00, perform 40 Double-Unders.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Scaling AMRAP in 20 minutes 40 Air Squats 20 Knee Push-Ups 10 Burpees Every 2 minutes on the minute starting 0:00, perform: 60 Single-Unders
Tom
Type
amrap
WOD
1 burpee,
1 s.leg lifts,
10 jumprope
2 burpee,
2 s.leg lifts,
20 jumprope
3 burpee,
3 s.leg lifts,
30 jumprope Etc.
Mafalda
Type
For time
WOD
75 Air Squats
60 Double-Unders
45 Pull-Ups
30 Push-Ups
Amee
Type
for time
WOD
1000 Double-Unders
Melisa
Type
EMOM
WOD
EMOM for 12 minutes
Minute 1: 9/7 Burpees
Minute 2: 20 Sit-Ups
Minute 3: 50 Double-Unders
Repeat 4 times
Note
On a 12-minute clock, perform the prescribed work in each minute. Rotate to the next station after 1 minute.
For the first minute, athletes must perform 9 Burpees for men and 7 Burpees for women. For the second minute, perform 20 Sit-Ups. For the third minute, perform 50 Double-Unders. Repeat 4 times.
Score is the total number of repetitions completed before the 12-minute clock stops.
Enrique
Type
for time
WOD
Time: Seven minutes.
Do double-unders for max reps,
meaning as many as you can in seven minutes with minimal rest between sets.
Kasie
Type
max reps
WOD
Time: Seven minutes.
Do jump rope single-unders for max reps, meaning do as many as you can in seven minutes with minimal rest between sets.
A single-under is where the rope makes one pass under your feet in a single jump.
Gertha
Type
For time
WOD
5 Rounds for Time
10 Pike Compressions
25 Lunge Squat Complexes
100 Double-Unders
1 Lunge Squat
Complex consists of:
1 Right-Leg Lunge,
2 Left-Leg Lunge,
1 Air Squat
Note
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of the Double-Unders is completed.
Movement Standard Pike Compression: Sit on the ground with both legs fully extended. Place both hands on your side and plant them firmly.
Lift both legs up to a 45-degree angle keeping full extension while using the hands to keep balance. Move your legs back to a neutral position without touching the ground. This counts as one rep.
Lon
Type
For time
WOD
100 Double-Unders
90 Superman Holds
80 Shotguns
70 Jumping Lunges
60 Reverse Snow Angels
50 Handstand Push-Ups
60 Reverse Snow Angels
70 Jumping Lunges
80 Shotguns
90 Superman Holds
100 Double-Unders
Note
With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the second set of the 100 Double-Unders is completed.
Movement Standards Shotgun: From a Hollow Hold position, perform a Tuck Up with an explosive return to the Hollow Hold position at the end of each rep.
Watch: Shotgun Movement Demo Reverse Snow Angel: Lay flat on the ground with the stomach touching the ground. Lift both legs and arms in the air similar to Superman Hold.
Move the arms from the top of the head towards the back in a semi-circle motion as if drawing wings with your arms. From the back, move the hand overhead from the starting position to count as one rep.
Watch: Reverse Snow Angel Movement Demo Jumping Lunge: This is a standard Lunge wherein athlete jumps in the air during full extension.
Elisha
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Strict Handstand Push-Ups
25 Hollow Rocks
50 Double-Unders
Note
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Johnna
Type
emom
WOD
Time: Ten Minutes.
Every minute, on the minute (EMOM), complete thirty double-unders or sixty sixty single-unders.
EMOM stands for “every minute, on the minute.” This means you are to perform a specific task, in this case jumping rope, every time the clock hits :00.
Rest during the time leftover before the next minute begins.
Velma
Type
amrap
WOD
As many rounds as possible (AMRAP) in 15 minutes.
30 Double-unders or 60 single-unders.
15 Push-ups
15 Air Squats
Hilma
Type
AMRAP
WOD
AMRAP in 20 minutes
200 meter Run
30 Double-Unders
20 Air Squats
10 Burpee Tuck Jumps
Note
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Clay
Type
for time
WOD
Double-Unders (jump rope)
Sit-ups 50-40-30-20-10
Rep Rounds for Time
Dot
Type
For time
WOD
50 Air Squats
50 Double-Unders
50 Thrusters (pick object and load)
50 Double-Unders
50 Burpees
50 Double-Unders
50 Alternating Lunges
50 Double-Unders
50 Snatches (pick object and load)
50 Double-Unders
50 Push-Ups
Note
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the 50th Push-Up is completed.
Marlyn
Type
for time
WOD
Single unders Pushups 50-40-30-20-10
Rep Rounds for Time
Hester
Type
Fixed Rounds
WOD
6 rounds of:
1 minute of burpees
1 minute of air squats
1 minute of double unders
1 minute rest
Note
The bodyweight version of The Ghost; replicating six three-minute rounds in a fight. Don’t hold back, this is about mental toughness.
Advanced scores would be 20 burpees, 50 air squats and 70 double unders. Intermediate would be 17 burpees, 45 air squats, 60 double unders.
Beginners aim for 10-15 burpees, 30-40 air squats and 40-50 double unders. Aim to match each round rep for rep!
If you are new to double unders this is the PERFECT workout to practice them, it is controlled by the time limit which means that you won’t get held back by this movement. Use each minute to do as many double under attempts as possible.
My guidance is to always start each attempt with 2 single unders then jump extra high when you go for your double under.
It’s easy to default to singles in workouts but it’s mega-important that you practice a high-intensity workout environment – you will surprise yourself!
Jeanetta
Type
for time
WOD
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
Simona
Type
For time
WOD
5 Rounds For Time
90 seconds Single-Unders
50-40-30-20-10 Reps of:
Alternating Lunges
Push-Ups
Sit-Ups
Note
Start each round with 90 seconds of jump rope (singles), then do 50 reps of each of the other movements.
Start round two with 90 seconds of jump rope again, then do 40 reps of each of the other movements.
Continue with the descending rep scheme for five total rounds.
Amira
Type
fixed rounds
WOD
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
Sabrina
Type
For time
WOD
For Time (in a Team of 3)
Buy-In:
800 meter Run
12 Rounds of:
10 Synchronized Burpees
25 Double-Unders
Cash-Out:
800 meter Run
Note
With a running clock, as fast as possible perform the prescribed work in the order written.
The team will run 800 meters together. After the run, they will do 12 rounds of synchronized Burpees and Double-Unders. Only one athlete can work at a time on the Double-Unders.
After the 12 rounds, the team will run 800 meters together. Score is the time on the clock when the last 800 meter run is completed.
Regina
Type
for time
WOD
100 Single unders
50 Squats
5 rounds for time
Floy
Type
amrap
WOD
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders
Note
Scaled Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders
Foundations Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps
Equipment Free Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks
Brittany
Type
For time
WOD
800 meter Run
50 Double-Unders
25/18 Handstand Push-Ups
100 Double-Unders 25/18
Handstand Push-Ups
50 Double-Unders
800 meter Run
Note
With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last 800 meter Run is completed.
Tips and Strategy The strategy should be to keep a steady pace and try not to get too gassed on the first run so you don’t miss too many Double-Unders. The Handstand Push-Ups may need to be broken up early.
Intended Stimulus The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh.
The athlete should push the pace on the second run.
Scaling Intermediate For Time
800 meter Run
50 Double-Unders 20/14 Handstand Push-Ups
100 Double-Unders 20/14 Handstand Push-Ups
50 Double-Unders
800 meter Run
Beginner For Time
800 meter Run
50 Single-Unders 25/18
Pike Push-Ups
100 Single-Unders 25/18
Pike Push-Ups
50 Single-Unders
800 meter Run
Terrilyn
Type
for time
WOD
4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders 45 lb.
65 lb.
Note
Scaling: This workout is light and quick.
The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD.
Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.
Intermediate Option: 4 rounds for time of: 10 GHD sit-ups 30 thrusters 45 double-unders 35 lb.
45 lb.
Beginner Option: 3 rounds for time of: 15 sit-ups 30 squats 45 single-unders
Magali
Type
EMOM
WOD
EMOM for 24 minutes
Minute 1: Run for Distance
Minute 2: Air Squats
Minute 3: Double-Unders
MInute 4: Rest
Note
On a 24-minute clock, perform 1 minute of work at each of the 3 stations for 6 rounds. Move immediately to the next station after 1 minute.
The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.
Score is the total number of repetitions completed before the 24-minute clock stops.
Erlinda
Type
Max Reps
WOD
3 Rounds for Max Reps in 17 minutes
1 minute Air Squats
1 minute Burpees
1 minute Double-Unders
1 minute Push-Ups
1 minute Shuttle Runs
1 minute Rest
Note
On a 17-minute clock, perform as many repetitions as possible of the prescribed movements in 5 stations for 3 rounds.
Athlete has 1 minute to execute each movement before rotating to the next one. Rest 1 minute after each round.
Score is the total number of repetitions completed before the 17-minute clock stops.
Maranda
Type
AMRAP
WOD
Three 2-Minute AMRAPs in 10 minutes
400 meter Run
Max Double-Unders
Rest 2 minutes
Note
On a 10-minute clock, perform 3 rounds of 2-minute AMRAPs of 400 meter Run and max repetitions of Double-Unders in the remaining time.
Rest 2 minutes before moving on to the next 2-minute AMRAP. Score is the total number of rounds and repetitions completed before the 10-minute clock stops.
Sparkle
Type
For time
WOD
20 Handstand Push-Ups
40 Sit-Ups
50 Double-Unders
Rest 3 minutes
Note
With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds. Rest precisely 3 minutes between rounds. Score is the time on the clock when the last round of the Double-Unders is completed. Scaling Options Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets.
Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Intermediate 4 Rounds for Time 10 Handstand Push-Ups 20 Deadlifts (135/95 lb) 30 Sit-Ups 40 Double-Unders Beginner 3 Rounds for Time 20 Knee Push-Ups 20 Deadlifts (65/45 lb) 20 Sit-Ups 50 Single-Unders
Ouida
Type
AMRAP
WOD
AMRAP in 20 minutes
40 Air Squats
80 Double-Unders
Charlott
Type
For time
WOD
5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Felipa
Type
For time
WOD
For Time Buy-In:
200 Double-Unders
50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
Note
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders.
Then, athelete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.
Score is the time on the clock when the last round of Burpees is completed.
Nan
Type
AMRAP
WOD
AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees Every 2 minutes on the minute starting 0:00,
perform:
40 Double-Unders
Note
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Every 2 minutes on the minute starting at 0:00, perform 40 Double-Unders.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Scaling AMRAP in 20 minutes 40 Air Squats 20 Knee Push-Ups 10 Burpees Every 2 minutes on the minute starting 0:00, perform: 60 Single-Unders
Jung
Type
For time
WOD
20 Rounds for Time
6 Push-Ups
12 Alternating Lunges
18 Double-Unders
Note
With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.
Score is the time on the clock when the last round of Double-Unders is completed.
Duane
Type
For time
WOD
Pull a random card and perform the corresponding movement for that card.
The number of repetitions will be the number of the card drawn.
Red Number Cards = Air Squats
Black Number Cards = Hand Release Push-Ups
Aces = 1 repetition
Face Cards = 35 Double-Unders
Jokers = 100 Sit-Ups
Bulah
Type
For time
WOD
For Time (in a Team of 3)
Buy-In:
800 meter Run
12 Rounds of:
10 Synchronized Burpees
25 Double-Unders
Cash-Out:
800 meter Run
Tess
Type
For time
WOD
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Julian
Type
total reps
WOD
5 Rounds for Total Reps in 24 minutes
1 minute Max Burpees Over the Rope
1 minute Max Double-Unders
1 minute Max Hand Release Push-Ups
1 minute Max Jumping Lunges
1 minute Rest
Note
In “Fight Gone Bad” style, perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute.
The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.
Score is the total number of repetitions completed before the 24-minute clock stops. Tips and Strategy Go hard the first time to find a baseline and get a feel for the workout.
This workout can be repeated/retested. Scaling Most athletes can attempt this as it’s written, but Single-Unders can be subbed for Double-Unders, and Hand Elevated Push-Ups on a Box can be subbed in for Hand Release Push-Ups. Jumping Lunges can be reduced to Stationary Lunges.
Georgeanna
Type
EMOM
WOD
Even Minutes:
Max Strict Handstand Push-Ups
Odd Minutes:
50 Double-Unders Continue until you complete 100 Strict Handstand Push-Ups
Note
With a running clock, as fast as possible accumulate the 100 Strict Handstand Push-Ups. Start at 0:00 and complete as many Handstand Push-Ups as possible until the top of the next minute.
At 1:00 complete 50 Double-Unders and rest until the top of the next minute.
At 3:00 resume the Handstand Push-Ups and complete as many as possible until the next minute. Continue in this manner until 100 Handstand Push-Ups are completed.
Score: The total time it takes to complete the 100 Handstand Push-Ups.
Scaling: Deficit Pike Push-Ups Pike Push-Ups Deficit Push-Ups Push-Ups See also: Handstand Push-Up scaling options
Rona
Type
For time
WOD
250 Double-Unders
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees
Note
With a running clock, as fast as possible perform the prescribed work. Split works as you wish.
Score is the time on the clock when all the 750 reps are completed.
Scaling Options For Time 250 Jumping Jacks 200 Walking Lunges 150 Sit-Ups 100 Push-Ups 50 Burpees
Boyd
Type
For time
WOD
800 meter Run
50 Double-Unders
25/18 Handstand Push-Ups
100 Double-Unders
25/18 Handstand Push-Ups
50 Double-Unders
800 meter Run
Note
With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last 800 meter Run is completed.
Tips and Strategy The strategy should be to keep a steady pace and try not to get too gassed on the first run so you don’t miss too many Double-Unders. The Handstand Push-Ups may need to be broken up early.
Intended Stimulus The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh.
The athlete should push the pace on the second run.
Scaling Intermediate For Time
800 meter Run
50 Double-Unders
20/14 Handstand Push-Ups
100 Double-Unders
20/14 Handstand Push-Ups
50 Double-Unders
800 meter Run
Beginner For Time
800 meter Run
50 Single-Unders
25/18 Pike Push-Ups
100 Single-Unders
25/18 Pike Push-Ups
50 Single-Unders
800 meter Run
Rosalie
Type
For time
WOD
75 Air Squats
60 Double-Unders
45 Pull-Ups
30 Push-Ups
Note
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the Push-Ups are completed.
Judi
Type
EMOM
WOD
EMOM for 12 minutes
Minute 1: 9/7 Burpees
Minute 2: 20 Sit-Ups
Minute 3: 50 Double-Unders
Repeat 4 times
Note
On a 12-minute clock, perform the prescribed work in each minute. Rotate to the next station after 1 minute.
For the first minute, athletes must perform 9 Burpees for men and 7 Burpees for women.
For the second minute, perform 20 Sit-Ups. For the third minute, perform 50 Double-Unders.
Repeat 4 times. Score is the total number of repetitions completed before the 12-minute clock stops.
Gearldine
Type
EMOM
WOD
EMOM for 24 minutes
Minute 1: Run for Distance
Minute 2: Air Squats
Minute 3: Double-Unders
Minute 4: Rest
Note
On a 24-minute clock, perform 1 minute of work at each of the 3 stations for 6 rounds. Move immediately to the next station after 1 minute.
The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.
Score is the total number of repetitions completed before the 24-minute clock stops.
Romana
Type
Max Reps
WOD
3 Rounds for Max Reps in 17 minutes
1 minute Air Squats
1 minute Burpees
1 minute Double-Unders
1 minute Push-Ups
1 minute Shuttle Runs
1 minute Rest
Note
On a 17-minute clock, perform as many repetitions as possible of the prescribed movements in 5 stations for 3 rounds.
Athlete has 1 minute to execute each movement before rotating to the next one. Rest 1 minute after each round.
Score is the total number of repetitions completed before the 17-minute clock stops.
Chadwick
Type
For time
WOD
100 Double-Unders
90 Superman Holds
80 Shotguns
70 Jumping Lunges
60 Reverse Snow Angels
50 Handstand Push-Ups
60 Reverse Snow Angels
70 Jumping Lunges
80 Shotguns
90 Superman Holds
100 Double-Unders
Note
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the second set of the 100 Double-Unders is completed.
Movement Standards Shotgun: From a Hollow Hold position, perform a Tuck Up with an explosive return to the Hollow Hold position at the end of each rep. Watch: Shotgun Movement Demo Reverse Snow Angel: Lay flat on the ground with the stomach touching the ground. Lift both legs and arms in the air similar to Superman Hold.
Move the arms from the top of the head towards the back in a semi-circle motion as if drawing wings with your arms.
From the back, move the hand overhead from the starting position to count as one rep. Watch: Reverse Snow Angel Movement Demo Jumping Lunge: This is a standard Lunge wherein athlete jumps in the air during full extension.
Angelic
Type
AMRAP
WOD
Three 2-Minute AMRAPs in 10 minutes
400 meter Run
Max Double-Unders
Rest 2 minutes
Note
On a 10-minute clock, perform 3 rounds of 2-minute AMRAPs of 400 meter Run and max repetitions of Double-Unders in the remaining time.
Rest 2 minutes before moving on to the next 2-minute AMRAP.
Score is the total number of rounds and repetitions completed before the 10-minute clock stops.
Romelia
Type
For time
WOD
5 Rounds for Time
10 Pike Compressions
25 Lunge Squat Complexes
100 Double-Unders
1 Lunge Squat Complex consists of:
1 Right-Leg Lunge,
2 Left-Leg Lunge,
1 Air Squat
Note
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of the Double-Unders is completed. Movement Standard Pike Compression: Sit on the ground with both legs fully extended.
Place both hands on your side and plant them firmly. Lift both legs up to a 45-degree angle keeping full extension while using the hands to keep balance.
Move your legs back to a neutral position without touching the ground. This counts as one rep.
Joel
Type
For time
WOD
50 Air Squats
50 Double-Unders
50 Thrusters (pick object and load)
50 Double-Unders
50 Burpees
50 Double-Unders
50 Alternating Lunges
50 Double-Unders
50 Snatches (pick object and load)
50 Double-Unders
50 Push-Ups
Note
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the 50th Push-Up is completed.
Elenora
Type
Fixed Rounds
WOD
6 rounds of:
1 minute of burpees
1 minute of air squats
1 minute of double unders
1 minute rest
Note
The bodyweight version of The Ghost; replicating six three-minute rounds in a fight. Don’t hold back, this is about mental toughness.
Advanced scores would be 20 burpees, 50 air squats and 70 double unders. Intermediate would be 17 burpees, 45 air squats, 60 double unders.
Beginners aim for 10-15 burpees, 30-40 air squats and 40-50 double unders. Aim to match each round rep for rep!
If you are new to double unders this is the PERFECT workout to practice them, it is controlled by the time limit which means that you won’t get held back by this movement.
Use each minute to do as many double under attempts as possible. My guidance is to always start each attempt with 2 single unders then jump extra high when you go for your double under.
It’s easy to default to singles in workouts but it’s mega-important that you practice a high-intensity workout environment – you will surprise yourself!
Shavonda
Type
For time
WOD
400 Double-Unders
300 Air Squats
200 Sit-Ups
100 Hand Release Push-Ups
50 Burpees
Ariane
Type
AMRAP
WOD
AMRAP in 10 minutes
30 Double-Unders
15 Push-Ups
Note
On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 10-minute clock stops.
Alpha
Type
For time
WOD
50 Air Squats
50 Double-Unders
50 Thrusters (pick object and load)
50 Double-Unders
50 Burpees
50 Double-Unders
50 Alternating Lunges
50 Double-Unders
50 Snatches (pick object and load)
50 Double-Unders
50 Push-Ups
Note
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the 50th Push-Up is completed.
Lee
Type
AMRAP
WOD
AMRAP in 20 minutes
200 meter Run
30 Double-Unders
20 Air Squats
10 Burpee Tuck Jumps
Note
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Matt
Type
For time
WOD
5 Rounds for Time
10 Handstand Push-Ups
20 Double-Unders
Angelyn
Type
For time
WOD
3 Rounds for Time
19 Handstand Push-Ups
29 Burpees
39 Double-Unders
Lisabeth
Type
For time
WOD
150 Double-Unders
100 Sit-Ups
25 Burpees
Candace
Type
For time
WOD
55 Double-Unders
1-2-3-4-5-6-7-8-9-10 Reps of:
Over-the-Bar Burpees
55 Double-Unders
Iluminada
Type
For time
WOD
150 Double-Unders
100 Sit-Ups
25 Burpees
Miyoko
Type
total reps
WOD
6 Rounds for Total Reps in 23 minutes
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Note
Athletes will work for three minutes straight before resting for one minute.
“The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds.
Athletes can keep a running count from movement to movement, or add up all three during their rest period.
Mahalia
Type
For time
WOD
5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Kay
Type
For time
WOD
5 rounds for time:
30 double unders
30 Squats
Millard
Type
For time
WOD
5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Faustino
Type
AMRAP
WOD
AMRAP 15 minutes
50 Double Unders (100 singles)
10 Walkouts
Edmundo
Type
Fixed Rounds
WOD
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups
Piedad
Type
for time
WOD
50-40-30-20-10 Double unders
AbMat Situps
Jeanelle
Type
for time
WOD
50 double unders
21 kettlebell swings at 55 lbs.
12 pull-ups
Lynna
Type
for time
WOD
10 thrusters w/ 135 lbs
50 double unders
8 thrusters w/ 135 lbs
40 double unders
6 thrusters w/ 135 lbs
30 double unders
4 thrusters w/ 135 lbs
20 double unders
2 thrusters w/135 lbs
10 double unders
Jacob
Type
for time
WOD
3 rounds for time
25 double-unders
15 sit-ups