Workout of the Week: Explosive Double Under Ladder [Ep. 22]

Workout of the Week Episode 22

Welcome to Episode 22  of the Bloom to Fit Workout of the Week series.

This week we’re dealing with a beautiful and explosive jump rope workout that will leave you gasping for air. No worries, you’re going to love it.

As usual, no gym is required. Just you, your rope, and a little bit of space to make magic happen. You ready?

Let’s get started.

B2F Workout of the Week Episode 22: Explosive Double Under Ladder

Total time estimate to complete the workout: 15-20 minutes

Recommended Tools:

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Workout

This week’s workout is Explosive Double Under Ladder.

This a very simple jump rope workout built around one of the most powerful jump rope variations on the planet: the double under.

For time, I want you to alternate between 10 jump rope sprints and 1-5-1 jump rope double under ladder. The full structure looks like this:

  • 10 jump rope sprints
  • 1 double under
  • 10 jump rope sprints
  • 2 double unders
  • 10 jump rope sprints
  • 3 double unders
  • 10 jump rope sprints
  • 4 double unders
  • 10 jump rope sprints
  • 3 double unders
  • 10 jump rope sprints
  • 4 double unders
  • …work your way down to…
  • 10 jump rope sprints
  • 1 double under

Your objective is to complete this workout in as short as time as you can. You can rest in between sets if you need to, but the timer does not stop until you have completed all the necessary repetitions.

Here’s what the workout looks like:

After your Workout

When your timer is done, start your cool-down session.

DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders, arms.

How to Make Modifications

There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.

Make the workout easier:

Here are ways you can make the workout easier:

  • Use a lighter jump rope for your double unders,
  • Take a 10-20 second break in between each round,
  • If you can’t do double unders, use a heavier rope (like this one) and do single unders instead (I would recommend increasing the ladder to 1-10-1 if you’re going to do this).
Make the workout harder:

Here are ways you can make the workout more challenging:

  • Use a heavier jump rope for your double unders (try this 1.25lb beast);
  • Increase your ladder to 1-8-1.

Need Help with Your Jump Rope Technique?

I have a free jump rope crash course that you can go through to learn the basics of jumping rope. You can get your free lessons here:

Check out the free Jump Rope Crash Course

Download the PDF

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!