30-day double-under challenge

Thirty days, one rope, and a calendar that remembers so you don't have to. Pick where you are, pick the minutes you actually have, and pick a day to start. Rest days included, because your calves will file a complaint otherwise.

Honest bit: this is a practice schedule, not a study. Nobody has measured what thirty days of it does, so we won't tell you. It's free, and it needs no account.

The pickers need JavaScript. Without it, here's the plan for rung 1 and 15 minutes, starting Tue 1 Dec.

Rung 1, rope on: 15 minutes

Tue 1 Dec to Wed 30 Dec. 4 sessions a week, 3 rest days.

Find a rhythm with the rope at all. The gate: 30 singles in a row.

To fit 15 minutes, each session leaves out the cool-down — do the calf stretch later, please, the volume block.

Every session

Wake the calves up · 4 min

20 ankle bounces on the spot, no rope
10 slow calf raises, pausing at the top
2 × 30 seconds of easy singles

Drills for rope on · 8 min

Bouncy singles: 3 × 45 seconds, 30 seconds rest
Side swing and jump: 3 × 30 seconds

Have a go at your gate · 3 min

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

On check-in days, film a set: https://dulike.lp-data.cloud/train?via=challenge

This plan: https://dulike.lp-data.cloud/double-under-challenge?level=1&minutes=15&start=2026-12-01

Coaching heuristics, not medical advice. Stop if something hurts rather than aches.

Do it with someone

Thirty days is more fun with someone to groan at. Same plan, same start date. They choose their own rung.

The invitation No names and no sets: only the plan and the link.

Join me for a 30-day double-under challenge from 1 December.
I picked rung 1, rope on, 15 minutes a session, with rest days built in. Choose your own rung if that one isn't yours.
The plan: https://dulike.lp-data.cloud/double-under-challenge?level=1&minutes=15&start=2026-12-01&via=challenge-invite

Just the link

Nothing is sent for you. If the button won't play, select the text above and copy it.

Run it with your box

Paste this in the class chat, and put the printed calendar on the wall by the ropes. Change anything you like: you can see your athletes, and we can't.

For the class chat

Box challenge: 30 days of double unders, starting 1 December.
4 short sessions a week, 15 minutes each, with proper rest days. Below is rung 1, rope on — pick the rung that fits you.
The plan, with a calendar to add to your phone: https://dulike.lp-data.cloud/double-under-challenge?level=1&minutes=15&start=2026-12-01&via=challenge-invite
On check-in days, film 10–30 seconds of your set and dulike counts it and names the one thing to fix. The video stays on your phone.

How the thirty days work

4 sessions a week, 3 rest days. Two days on, one off, two on, two off, counted from your start date. That's 18 sessions, and never more than two days of jumping in a row.
The same session each time. It's the plan /coaches and Today give for your rung and minutes: warm-up, drills, a go at your gate.
Every 7th session is a check-in. Film 10–30 seconds on/train and see where your rung stands. If you've moved up, pick the new rung here. Your ticks stay.
Ticking is honour-system. A tick stays in this browser. It isn't a set and it never moves a rung. Only a filmed or logged set does that. The video stays on your phone, and rope counts are estimated from how long you are in the air.

Coaching heuristics, not medical advice. Warm up first, build volume slowly, and stop if something hurts rather than aches. A rest day is part of the plan, not a day you failed it. 30 days is a suggestion; your Achilles has a vote.