The Hundred workout: how to scale the double unders

A hundred-rep chipper: one number, one clock, every trip on the rope counted against you.

As written · a dulike original

For time:

100 double unders

Our own workout, built from the ladder and the drill library. Not a benchmark. 100 double unders in all. As written once 25 in a row are yours.

How to scale The Hundred's double unders, by level

One row per best unbroken set. Top line: keeping moving. Second line, when it differs: practising doubles.

Best unbroken	100 DU
Can't do one yet	200 singles (2:1) Practise: 100 penguin taps
1+	200 singles (2:1) Practise: Doubles for 2:00, then singles at 2:1
5+	Doubles for 1:00, then singles at 2:1 Practise: 20 double unders
10+	Doubles for 1:00, then singles at 2:1 Practise: 40 double unders
25+	100 double unders, as written
50+	100 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.

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.