Why attempts count – Tue 9.13.16
Strength: Deadlift 2-2-2-2-2
Conditioning: AMRAP for 15:00:
– 5 Power Clean (Performance: 165/115#, Fitness: 135/85#, Health: 95/55#)
– 10 Push Ups (Performance: Ring push ups, Fitness: rx’d, Health: scale as needed)
– 20 Double Unders (Health: Double Under attempts or Jumping Jacks)
Jumping rope combines speed, agility, coordination, balance and even endurance into a single movement. Double Unders add a power component as well. Single Unders are regular jump roping where the rope passes beneath your feet once with every jump. Double Unders are where the rope passes underneath your feet twice with every jump.
Double Unders are a difficult skill to learn, so don’t get frustrated. Add a couple minutes of Double Under practice to your warm-up and you will be a pro in no time!
Double Under attempts will improve your fitness and be a better tool for learning the skill of Double Unders, instead of doing single unders. It teaches you to maintain a good “hollow” positions, quick wrist movement, and powerful jumping and landing positions.
Here are a few tips to perfect your double-under:
- Look straight ahead to maintain balance.
- Keep body upright and balanced with the weight on the balls of the feet.
- Jump only high enough to clear the rope – but when practicing, start off jumping higher till you get a good feel for what it takes to clear the rope
- Land lightly on the balls of your feet and avoid donkey kicking. Think Hollow Body
- Keep your elbows close to your sides.Swinging your entire arm is inefficient. Use your wrists
- Relax and don’t forget to breath!