26 MUSCLE & FITNESS / NOVEMBER 2017
T RA I N C RNOFSUSSFII0TNI By Joe Wuebben
DID YOU KNOW?
Skipping rope burns more than
10 calories per minute.
TRAINING
NOTES
> Perform this workout
(designed by Shiffler)
either after lifting
weights or by itself
on a cardio day.
> Choose rounds and
reps based on your
current fitness level.
MAKE IT A DOUBLE
This high-intensity CrossFit staple is a two-for-
one conditioning and fat-burning workout.
S
kipping rope as it’s typically
done (aka “single unders”)
is a moderate-intensity form
of cardio that you could
probably do continuously for
a few minutes if you really wanted
to. Double unders, on the other
hand, are decidedly high-intensity
and about the closest thing you
can get to an all-out running sprint
without having to travel forward.
If you hate skipping rope, you’ll
CARDIO ROUTINE
DOUBLE UNDERS
WOR KOU T
HOWTODOIT
EXERCISE REPS REST
DOUBLE UNDERS 15–30 90 SEC
BURPEES 15 90 SEC
DIRECTIONS: perform 3–5 rounds of:
doubly hate double unders. The
suck factor, however, is directly
proportional to the benefits offered.
“Double unders are a great tool to
improve coordination and speed,”
says Bill Shiffler, strength and
conditioning specialist and
CrossFit coach. “Once you’ve
mastered the skill element, they
also serve as a phenomenal
conditioning and HIIT exercise
because of the higher power
output of the movement compared
with single unders.”
You don’t have to be a gifted
athlete to do double unders – just
an ambitious one who seeks the
highest intensity level possible to
maximise calorie and fat burning.
Before you jump headfirst into
double unders, heed these tips:
1
First, measure your rope. Put
the rope under one foot and
raise both handles. They should
stop right at your armpits.
2
“Glue” your elbows to your
sides. Practise this first
with single unders.
3
Jump with an upright
torso. Stay as tall as
possible, bound off your toes
using your calves and keep
your toes in front of your body.
4
Turn the rope by rotating
only at the wrists (not the
elbows or shoulders). Again,
you can practise this by
doing single unders.
5
To go from single unders to
double unders, jump higher
and rotate your wrists faster.
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