How to scale double unders in a workout
"50 double unders" on the whiteboard, and they are not yours yet? Put in the number and your best unbroken set, and get a scale that fits where you are. Scaling isn't cheating — it's how you get to rung 11.
Honest bit: boxes scale differently, and these are common box rules of thumb, not measured on athletes. The rope times are rougher still. Treat it as a starting point — your coach's call beats this one.
Double under scaling chart
The calculator above, one row per best unbroken set. Top line: keeping moving. Second line: practising doubles. Rope times are against doing them unbroken, and rough.
| Best unbroken | 30 DU | 50 DU | 100 DU |
|---|---|---|---|
| Never done one | 60 singles (2:1) +0:10 Practise: 30 penguin taps | 100 singles (2:1) +0:15 Practise: 50 penguin taps | 200 singles (2:1) +0:30 Practise: 100 penguin taps |
| 1 | 60 singles (2:1) +0:10 Practise: Doubles for 1:00, then singles at 2:1 | 100 singles (2:1) +0:15 Practise: Doubles for 1:30, then singles at 2:1 | 200 singles (2:1) +0:30 Practise: Doubles for 2:00, then singles at 2:1 |
| 2–4 | 60 singles (2:1) +0:10 Practise: Doubles for 1:00, then singles at 2:1 | 100 singles (2:1) +0:15 Practise: Doubles for 1:30, then singles at 2:1 | 200 singles (2:1) +0:30 Practise: Doubles for 2:00, then singles at 2:1 |
| 5–9 | Doubles for 1:00, then singles at 2:1 +0:25 Practise: 20 double unders | Doubles for 1:00, then singles at 2:1 +0:45 Practise: 20 double unders | Doubles for 1:00, then singles at 2:1 +1:00 Practise: 20 double unders |
| 10–24 | 30 double unders, as written +0:10 | Doubles for 1:00, then singles at 2:1 +0:20 Practise: 40 double unders | Doubles for 1:00, then singles at 2:1 +0:40 Practise: 40 double unders |
| 25–49 | 30 double unders, as written +0:05 | 50 double unders, as written +0:05 | 100 double unders, as written +0:15 |
| 50–99 | 30 double unders, as written +0:00 | 50 double unders, as written +0:00 | 100 double unders, as written +0:05 |
| 100+ | 30 double unders, as written +0:00 | 50 double unders, as written +0:00 | 100 double unders, as written +0:00 |
Scaling a named workout? See Annie and others, scaled round by round.
Your box uses 3:1? Then it's three singles per double — the rest of the advice stands.
Stop needing the scale
The scale gets you through today. The ladder gets you off it. Find your band, go to its rung, and do its drill a few times a week outside the workout.
- Never done one:rung 3, Pop— next up, 10 penguin tap jumps in a row.Start with Penguin taps. Usually stuck on: not enough air for a double or kicking your feet up.
- 1:rung 5, Single, single, double— next up, 5 single-single-double cycles in a row.Start with Single, single, double. Usually stuck on: kicking your feet up or hands flying out wide.
- 2–4:rung 7, High five— next up, 5 double unders in a row.Start with Doubles ladder. Usually stuck on: hands flying out wide or hands creeping up.
- 5–9:rung 8, Ten— next up, 10 double unders in a row.Start with Doubles ladder. Usually stuck on: kicking your feet up or parking on the floor.
- 10–24:rung 9, Twenty-five— next up, 25 double unders in a row.Start with Every-minute doubles. Usually stuck on: hands flying out wide or hands creeping up.
- 25–49:rung 10, Fifty— next up, 50 double unders in a row.Start with Every-minute doubles. Usually stuck on: hands flying out wide or hands creeping up.
- 50–99:rung 11, Century— next up, 100 double unders in a row.Start with Every-minute doubles.
And check the rope: a rope that's too long will make you scale forever.Find your rope length.
Questions
What can I do instead of double unders?
The usual swaps are singles (most boxes use 2 singles for each double under, some 3), a time cap on doubles before switching to singles, fewer double unders, or penguin taps — the jump without the rope. Which one fits depends on how many doubles you can string together, and whether today is for the workout or for practice.
How many singles equal a double under?
2 singles for each double under is the most common rule, so 50 double unders becomes 100 singles. Some boxes use 3:1 to keep the time on the rope closer. Neither was measured on anybody — they are box rules of thumb, so do what your coach says.
Should I practise doubles during a WOD?
A little, if you have some. Try them for a set time — a minute or two — and switch to singles for whatever is left. If you can do the reps in 4 sets or fewer, do them as written. If you have never done one, practise the jump with penguin taps, and do your real practice outside the workout.
Is scaling double unders cheating?
No. Scaling keeps the workout doing what it was written to do. It is how you get to the top of the ladder, not a detour around it.
Not sure what your best is? Film a set and dulike counts it, puts you on the ladder, and hands you today's drill.
Film a set, get your rung and today's drillHow to learn double unders