Quarter Century workout: how to scale the double unders
Sets of twenty-five with singles as the rest: the Twenty-five rung, made boring on purpose.
As many rounds as possible in 8 minutes of:
25 double unders
50 bouncy singles
Our own workout, built from the ladder and the drill library. Not a benchmark. 25 double unders a round. As written once 10 in a row are yours.
How to scale Quarter Century'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 | 25 DU |
|---|---|
| Can't do one yet | 50 singles (2:1) Practise: 25 penguin taps |
| 1+ | 50 singles (2:1) Practise: Doubles for 0:45, then singles at 2:1 |
| 5+ | Doubles for 0:45, then singles at 2:1 Practise: 20 double unders |
| 10+ | 25 double unders, as written |
| 25+ | 25 double unders, as written |
| 50+ | 25 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 · Penguin Pop · Minute Ten · The Hundred