Your coach sent you this plan. Want a cue of your own? Film 10–30 seconds and dulike will count it.
Double-under practice plans for your class
A whole class, one rope each, and somewhere between five and thirty minutes. Here is an outline you can put on the whiteboard or send to the class chat. Adapt it however you like — you can see your athletes, and we can't.
- Choose a rung and the minutes you have. Rungs are the eleven steps on the ladder, from first singles to a hundred unbroken.
- Share the link or print the plan. No account needed, for you or them.
- Athletes film their own set. Each one gets a count, a cue and a drill on their own phone.
dulike · a double-under practice plan
Rung 1, rope on: 15 minutes
Find a rhythm with the rope at all. The gate: 30 singles in a row.
- 20 ankle bounces on the spot, no rope
- 10 slow calf raises, pausing at the top
- 2 × 30 seconds of easy singles
- Bouncy singles: 3 × 45 seconds, 30 seconds rest
- Side swing and jump: 3 × 30 seconds
- Aim: 30 singles in a row
- 3 honest attempts, a full minute of rest between them
- Film the best one on /train if you want a read on it
To fit 15 minutes, this leaves out the cool-down — do the calf stretch later, please, the volume block.
Film your own 10–30 second set
dulike counts it and names the one thing to fix, with the drill for it. The video stays on your phone; it is read in the browser and never uploaded. The rope is too thin and fast for a camera, so rope counts are estimated from how long you are in the air — a typed count always beats the camera.
This plan: https://dulike.lp-data.cloud/coaches?level=1&minutes=15&via=coach
Coaching heuristics, not medical advice. Warm up first — calves and Achilles tendons are what double unders break, and they break cold. Build volume slowly, and stop if something hurts rather than aches.
Want something to run over Christmas or for a New Year kick-off? There's a30-day double-under challengewith a calendar you can print and a message for the class chat.
How the plan is cut
Every rung starts from the same full session: warm-up, drills, attempts at the rung's gate, volume, cool-down. To fit fewer minutes the cool-down goes first, then the volume, then the drills shrink. The warm-up and the attempts at the gate are never cut. So the plan's minutes can differ from the minutes you picked — the plan says what it really takes, and what it left out.
For one athlete's own plan, built from their own sets, there's Today. Every drill is animated in the library.
Doubles in today's WOD? Annie and other double under workouts, scaled round by round for every level — a link to post for class.
Free drill clips for coaches
Three beginner drills as short, silent portrait videos. Download one and drop it in the class chat or a post — no account, no sign-in, nothing to film.
Each is the drill's own animated figure from the library, with its name, one cue from its instructions and dulike's address on screen. It is an illustration at half speed: not footage of an athlete, and not a pace to copy. The caption sends athletes to film their own set. dulike reads that video on their phone and never uploads it, and the rope count is estimated from time in the air.
Penguin taps
8 seconds, silent: the figure doing penguin taps at half speed, the cue “No rope. Jump, and tap your thighs twice before you land.” and the credit dulike.lp-data.cloud on screen the whole time.
Power singles
8 seconds, silent: the figure doing power singles at half speed, the cue “Singles, but jump as high as a double needs — a hand's width off the floor.” and the credit dulike.lp-data.cloud on screen the whole time.
Single, single, double
9 seconds, silent: the figure doing single, single, double at half speed, the cue “Single, single, double, single, single, double — no stopping.” and the credit dulike.lp-data.cloud on screen the whole time.
Reposting: you may share and repost these three clips anywhere — chats, social posts, your own site — as long as the dulike credit stays on them as it is. That covers these three video files only, not the rest of this site, its name or its other images.
Box website with a rope sizing guide? Put the rope-length calculator on it — free, one iframe, no account.