8 brutal jump rope crossfit WODs

No failure is more painful than failing a rep of double-unders. I mean, how annoying does it get, flogging yourself with a CrossFit jump rope? Well this can be quite a regular incident when pairing skipping with a strength or gymnastic movement, and call the mix a crossfit workout. And I am sure all of us know that feeling.

Until you don’t put skipping into a crossfit WOD, working out with a jump rope is primarily an aerobic type of exercise. This means your body uses oxygen to “burn” glucose and fat to produce adenosine triphosphate – the energy carrier that keeps you moving. It also boosts your heart rate and breathing, and pretty often makes you sweat. Apart from that, training with a jump rope offers several other health benefits:

• Strengthens the heart muscle and improve its functioning.
• Improves the efficiency of respiratory system: facilitates the flow of air in, through and out of the lungs.
• Improves blood circulation and helps controlling and reducing blood pressure.
• Increases the number of red blood cells.  
• Reduces the risk for all modern health conditions such as diabetes and obesity.
• Makes us feel happier, improves cognitive functioning and reduces stress.

Of course as with other conditioning types of movements, how hard the jump rope workouts will get, depends on your engine.

For beginners skipping itself will resemble a high-intensity interval training (HIIT). Rookie athletes will use more power and energy for a single jump, meaning they will be less efficient, have shorter burst of movement and more frequent rest breaks.

A jump rope pro will distribute the energy more efficiently. Their skipping will be softer and cleaner, and performed at a lower intensity which will feel similar to jogging or light running workout. However even pros can break down when tackling on a brutal jumping rope CrossFit WOD.

Why are WODs with a jump rope so hard?

With muscle fatigue, elevated heart rate and heavy breathing, coping with movements which demand a certain level of coordination and agility, such as double-unders, is not an easy task. For all pros who find double-unders too easy, jump rope crossfit workouts might be a great idea.

These WODs combine aerobic exercise with complementary anaerobic movements, such as complex strength exercises which exhaust your muscles and initiate fatigue, and consequently put your skipping coordination to the test. What is primarily a low intensity aerobic activity suddenly becomes a high intensity, metabolic conditioning event.

Try those brutal jump rope crossfit workouts

Skipping rope, especially twice or three times in a single jump, under fatigue opens up a whole new world of discomfort. And the following WODs prove just that.

Beware: Before tacking on any of the following jump rope crossfit workouts, keep in mind patience is a great virtue.

1. 500 double-unders with a twist

We’ll start off with a simple workout which has recently been posted on CrossFit’s main page. 500 double-unders for time does not feel like to-the-hell-and-back workout. At least until you realized you have to perform 3 body-weight front squats at the beginning of each minute.

Instruction:

• 500 double-unders
• 3 body-weight front squats

(beginning of each minute)

At the beginning of each minute perform 3 bodyweight front squats.
Rest of the time/minute: perform AMRAP double-unders until you hit 500 reps.

Score: time it took you to complete 500 DUs.

I enjoy heavy thrusters…………said no one ever in the history of forever. Fact 🙂 6×6 decline bench press 5×3 false grip pull up with a 10 second negative on the last rep 3 rounds 6 thrusters @ 70kg 12 bar over burpees 60 double unders 15 minute treadmill walk max incline I finished up with some stretching and mobility after seeing how bad it was in florida. #personalisedperformanceplans #thrusters #burpees #benchpress #doubleunders #trexhatesburpees #kg #barbell #nodaysoff #Crossfit #cardio #ihatethrusters #velitessport #vlite2.0

A post shared by Alex (@alex_tdd) on Feb 1, 2017 at 2:27am PST

 

2. Hero WOD with triple-unders: Cameron

This hero workout was created to honour U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron who lost his life during a military training mission. It is one of those rare WODs which involves triple-unders.

Instruction:

For time:

• 50 walking lunge steps
• 25 chest-to-bar pull-ups
• 50 box jumps, 24-in. box
• 25 triple-unders
• 50 back extensions
• 25 ring dips
• 50 knees-to-elbows
• 25 wall-ball “2-fer-1s”, 20-lb. ball
• 50 sit-ups
• 15-ft. rope climbs, 5 ascents

Score: time it took you to complete the workout.

How to do triple-unders: 

3. Pat Sherwood’s Linchpin test 11

You might know Pat Sherwood from the CrossFit Games media team. But Pat is also a former Games athlete and the owner of CrossFit Linchpin.

Linchpin test consists of 12 workouts and tests a broad range of fitness, movements and much more.

Instruction:

For time:

• 7 squat snatch (185/135 lbs)
• 11 muscle-ups
• 100 double-unders
• 11 muscle-ups
• 7 squat snatch (185/135 lbs)

Score: time it took you to complete the workout.

Post times to comments. Scale as needed. #BrutallyElegant #EmbraceVariance #NobodyCaresTrainHarder #CrossFitLinchpin

A post shared by CrossFit Linchpin (@crossfitlinchpin) on Jan 1, 2017 at 9:38am PST

 

4. CrossFit Games’ Triple 3

Triple 3 is a workout from 2014 CrossFit Games. The set of movements actually looks like some sort of a triathlon.

Instruction:

For tme:

• 3000m row
• 300 double-unders
• 3-mile run

Score: time it took you to complete the workout.

5. Miagi: 50 reps of everything

Miagi is an old-school 50-rep workout consisting of 10 different exercises. Double-unders are placed are the very end of the mix.

Instruction:

For time:

• 50 deadlifts (61/43 kg)
• 50 double KB swings (2×24 /2*16 kg)
• 50 push-ups
• 50 clean and jerk (61/43 kg)
• 50 pull-ups
• 50 KB taters (24/16 kg)
• 50 box jumps (60/50 cm)
• 50 wall climbs
• 50 knees to elbows
• 50 double-unders

Score: time it took you to complete the workout.

Timing in double-unders: 

 

6. A classic hero workout Nutts

Nutts is a classic hero workout dedicated to Lieutenant Andrew Richard Nuttall who lost his life while on duty in Afghanistan.  

Instruction:

For time:

• 10 handstand push-ups
• 15 deadlifts (250 lbs)
• 25 box jumps (76 cm)
• 50 pull-ups
• 100 wallball shots, 9 kg, 10′
• 200 double-unders
• Run 400 meters with a 45lb plate

Score: time it took you to complete the workout.

 

7. Throwback to 2012: Open 12.4

This workout consists of two shorter WODs, Karen and 30 muscle-ups for time. The two shorter workouts are divided by 90 double-unders.

 

Instruction:

• AMRAP 12 minutes
• 150 wall balls (6/9 kg)
• 90 double-unders
• 30 muscle ups

Score: Total number of reps.

8. The Ghost

The Ghost is a simple conditioning workout consisting, performed first by welterweight boxer Robert “The Ghost” Guerrero. 

Instruction:

6 rounds of:

• 1 minute of rowing
• 1 minute of burpees
• 1 minute of double-unders
• 1 minute rest

Score: max reps in rowing, burpees and double-unders.

 

Although quite simple, the goal is to push as hard as possible and hit the max amount of reps in each exercise.

Before tackling on any of these jump rope crossfit workouts, make sure you visit Velites jump rope academy to renew your skipping CrossFit knowledge.