Double Unders in CrossFit — Why They Matter, How to Progress & Best Ropes to Use

Double unders, where the rope passes under your feet twice per jump  are one of the most iconic and effective movements in CrossFit. Loved (and feared) for the way they elevate heart rate, sharpen coordination and build rhythm, they also show up in many benchmark workouts, EMOMs and conditioning sessions.

Whether you’re aiming for consistent reps in a WOD or want to improve your overall athleticism, mastering double unders should be a cornerstone of your training.

The Benefits of Double Unders

Double unders offer a powerful combination of benefits for CrossFit athletes and functional fitness enthusiasts alike:

• Efficient Conditioning: They raise your heart rate quickly without bulky equipment, making them perfect for metabolic conditioning sessions.

• Coordination & Timing: Synchronising jumps with rapid rope rotation improves neuromuscular control vital across CrossFit movements.

• Lower-Leg Strength & Endurance: Repeated jumping develops calf and ankle stability, which transfers to running, box jumps, pistols and more.

• Rhythm & Flow: Building jump rhythm enhances movement efficiency and reduces unnecessary fatigue in high-intensity workouts.

Getting good at double unders unlocks higher quality performance across many CrossFit demands.

Best Practices for Double Unders

Start with the Basics

If double unders feel elusive, break them down:

1. Perfect Single Unders: Build relaxed, consistent single jumps, light feet, straight posture and smooth landings.

2. Focus on Wrists, Not Arms: Keep elbows tucked and rotate the rope using your wrists for faster, more efficient spins.

3. Controlled Jumps: Don’t jump excessively high, controlled height with quick feet improves endurance and rhythm.

4. Breathe & Relax: Tension increases fatigue and disrupts timing. Stay calm your reps will flow more easily.

Progressions to Build Confidence

Work through this progression to develop consistent double unders:

1. Single Unders Mastery: 50–100 unbroken singles to establish rhythm.

2. Rope Speed Drills: Practice quick wrist rotations without jumping to feel the speed.

3. Double Under Attempts: Start with small sets (3–5 reps) aiming for quality rather than quantity.

4. Volume & Variations: Gradually increase reps, mix in with AMRAPs, EMOMs or conditioning circuits.

Small, consistent practice builds muscle memory and confidence  essential for consistency under fatigue.

UKSF Ropes - Tools to Train Better

Choosing the right rope can make a massive difference in your learning curve and performance. UK Supreme Fitness offers a range of ropes built for CrossFit, from beginner-friendly to performance-oriented options. 

UKSF X1 Matt Red Rope

A versatile, fast rope designed for precise speed and smooth double unders  ideal for athletes who want reliable everyday performance. 

• Lightweight and responsive with excellent control. 

• Includes two interchangeable cables to suit skill and preference. 

• Quick-release adjustable system for fast length changes. 

• Super smooth bearings to maintain consistent rotation even under fatigue. 

• Comfortable handles that reduce arm and shoulder strain during high reps. 

Great for: Those striving for smooth double unders, conditioning and regular CrossFit use.

UKSF Lightweight X2 Speed Rope

Designed for progressive training, the X2 comes with dual cables to take you from beginner to more advanced jump skills. 

• Patented quick-release adjustment system for easy setup. 

• Ultra-smooth rotations thanks to precision dual bearings. 

• Two cables: a 4.6 mm cable for faster rotations, and a 5.4 mm cable for stability during skill development. 

• Lightweight, slim handles with a secure grip. 

• Comes with a carry case and cutters for quick length adjustment. 

Great for: Athletes progressing from basic skills to faster double unders.

UKSF Super Lightweight X3 Speed Rope

The ultimate choice for speed, the X3’s lightweight design and responsive rotation help you hit high-rep sets with ease. 

• Super lightweight construction for rapid rotations. 

• Dual bearings for smooth, efficient performance. 

• Often used by athletes pushing volume or competing in double-under-heavy WODs. 

Great for: Intermediate to advanced athletes chasing speed and efficiency.

UKSF Basic WOD Rope

A simple, reliable rope that excels for learners and everyday conditioning. 

• Balanced weight for easier control and rhythm. 

• Smooth, consistent rotation to reduce tripping. 

• Comfortable handles that minimise grip fatigue. 

• Ideal for warm-ups, cardio and building foundational skills. 

Great for: Beginners learning timing and consistency before moving to speed ropes.

UKSF Heavy Duty Drag Rope

Not strictly a speed rope for double unders, but an excellent conditioning tool that adds resistance and challenge to skipping training. 

• Built with heavier cables to create drag and resistance. 

• Ideal for strength endurance, metabolic conditioning and scaled workouts. 

• Adds variety to your rope sessions, Think of it as a high-intensity alternative to classic double unders. 

Great for: Conditioning, shoulder endurance and resistance training sessions.

Choosing the Right Rope for Your Journey

Goal	Best UKSF Rope
Learning basics / technique	UKSF Basic WOD Rope
Progressing from beginner to intermediate	UKSF X2 Speed Rope
High-speed double unders	UKSF X1 or X3 Speed Rope
Conditioning with resistance	UKSF Heavy Duty Drag Rope

Final Take

Double unders are more than just a CrossFit skill  they’re a whole-body challenge that builds coordination, conditioning and confidence. Whether you’re learning the basics or chasing high-rep mastery in WODs, pairing smart progressions with the right UKSF rope will make every session more productive and enjoyable.

Browse the full range of UKSF speed ropes and find the perfect one for your training: