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Double-unders are loads of fun, right? Getting tangled up in a rapidly spinning rope and finishing the WOD with whip marks covering your legs is always a good time! As much as we hate to admit it, though, the whip marks won’t stop unless we practice our technique. As you improve, you’ll likely find double-unders are not only totally doable but actually — gasp — fun. We’ve been experimenting with different double-under WODs, and we found this one especially helpful. It consists of double-unders and… more double-unders.

Flight Simulator

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps
Unbroken double-unders

You can rest as needed in between sets, but if you miss a rep — or do a single skip — you have to start that set over again.

This is an excellent WOD for people who mostly have DUs down but really need to practice stringing them together. However, if you haven’t quite gotten the hang of them, you might find this WOD mostly frustrating and certainly not helpful.

If you think that might apply to you, try Annie instead.

Annie

For Time

50-40-30-20-10 reps
Double-unders
Sit-ups

With this WOD, it’s okay to split the reps up. Plus, alternating with sit-ups — although it’s an additional exercise to perform — helps give you what will likely be a much-needed break from the DUs. It might also help to know that — as opposed to Flight Simulator, where the reps get harder before they get easier — Annie only becomes more manageable as you progress through it.

Want some extra help with your technique? Watch the video below to see how Games athlete Khan Porter breaks it down. Then, pump up the jams — here’s our Spotify — and get to work.