Penguin Pop workout: how to scale the double unders
For the first few doubles: the double-under jump without a rope, then with one, five times over.
5 rounds for time of:
10 double unders
10 penguin taps
Our own workout, built from the ladder and the drill library. Not a benchmark. 50 double unders in all. As written once 5 in a row are yours.
How to scale Penguin Pop's double unders, by level
One row per best unbroken set. Top line: keeping moving. Second line, when it differs: practising doubles. Only the double unders are scaled here; the rest is as written, or as your coach says.
| Best unbroken | 10 DU, each round |
|---|---|
| Can't do one yet | 20 singles (2:1) Practise: 10 penguin taps |
| 1+ | 20 singles (2:1) Practise: Doubles for 0:15, then singles at 2:1 |
| 5+ | 10 double unders, as written |
| 10+ | 10 double unders, as written |
| 25+ | 10 double unders, as written |
| 50+ | 10 double unders, as written |
Singles are 2:1 — your box uses 3:1? Three singles per double, the rest stands. These are common box rules of thumb, not measured on athletes.
Your rounds
Not sure what your best is? Film 10–30 seconds and dulike counts it, puts you in a band, and hands you the drill that gets you to the next one.
More: Annie · Minute Ten · Quarter Century · The Hundred