Top 7 Jump Rope WODs for CrossFit Athletes [Beginner to Advanced]

💥 Why Jump Rope Deserves a Spot in Your WOD

When programmed correctly, jump rope work transforms your WOD from effective to elite.

Here’s what makes it a CrossFit essential:

• 🔥 Elevates heart rate instantly (ideal for metabolic conditioning)
• 🧠 Sharpens focus and coordination under fatigue
• 🦵 Builds lower-body explosiveness and balance
• 📦 Requires almost no space or setup — perfect for any box or garage gym

From beginners still learning single unders to RX athletes chasing unbroken double unders, these WODs scale for every level.

👉 Not confident in your double unders yet? Start here.

🏋️‍♂️ Format Key

To make things easier, we’ve labeled each workout by format and difficulty:

Format	Description
AMRAP	As Many Rounds As Possible in time cap
EMOM	Every Minute On the Minute
Chipper	Complete all reps of each movement before moving to the next
For Time	Complete the workout as fast as possible

🟢 1. “Ignite” – Beginner EMOM

Focus: Rhythm, single unders, pacing
Level: Beginner
Time: 10 minutes

💪 Workout:

Every minute on the minute for 10 minutes:

• 30 single unders
• 8 air squats

Coaching Tip:
Choose a pace where you finish each round in ~45 seconds to allow rest.

📦 Equipment:

• Beaded Jump Rope – Inferno
• Bodyweight only

🟡 2. “Box Bounce” – AMRAP Skill Builder

Focus: Double under attempts under light fatigue
Level: Intermediate
Time: 12 minutes

💪 Workout:

AMRAP 12:

• 20 double unders
• 10 box jumps (24/20”)
• 10 push-ups

Scaling Options:

• Sub with 40 single unders
• Lower box height as needed

📲 Log double under consistency in the Elevate App.

🔥 3. “The Ladder” – DU Volume Builder

Focus: Unbroken double under sets
Level: Intermediate–Advanced
Time: For Quality, Not Time

💪 Workout:

Complete as a ladder:

• 10 DUs
• 20 DUs
• 30 DUs
• … increase by 10 up to 100 DUs

Rule:
If you trip, repeat that set until you get it unbroken.

Coaching Tip:
Use a jump rope mat to reduce fatigue and preserve rope lifespan.

🛒 Get the Speed Rope MAX

🧱 4. “Rope Chipper” – Mental Grind WOD

Focus: Fatigue management, endurance
Level: Advanced
Time: For Time

💪 Workout:

For time:

• 100 double unders
• 80 lunges
• 60 sit-ups
• 40 wall balls (20/14 lbs)
• 20 burpees
• 100 double unders

Scaling Tip:
Cut DU volume in half or sub with 2x single unders.

Challenge Yourself:
Try to complete this without tripping during either DU set.

🧨 5. “Flashburn” – High-Output Sprint WOD

Focus: Explosiveness, fast rope turnover
Level: Advanced
Time: 6 rounds for time

💪 Workout:

6 Rounds For Time:

• 50 double unders
• 15 kettlebell swings (24/16 kg)
• 10 burpees over rope

Rest 1 min between rounds.

Goal:
Finish each round under 2 minutes.

📏 Use a rope adjusted for speed → How to size your rope

🧠 6. “Coordi-Nation” – Skill EMOM

Focus: Coordination, rope transitions
Level: All Levels
Time: 12 minutes

💪 Workout:

EMOM 12: Alternate movements every minute

• Odd Minutes: 30 single unders + 5 jumping lunges
• Even Minutes: 15 double unders (or attempts) + 3 wall walks

Goal:
Mix rope control with athletic movement transitions.

🎧 Tip: Perform to a metronome or music track with steady BPM for rhythm building.

🏆 7. “Benchmark DUBLIN” – Performance Test

Focus: Max DU capacity
Level: Advanced
Time: For Time

💪 Workout:

For Time:

• 500 double unders

Rules:

• Every trip = 5 air squats
• Cap: 15 minutes

Log:

• Total time
• of trips
• Longest unbroken set

🧠 Test every 4–6 weeks to track progress. Use the Elevate App for DU logs.

🛠️ Equipment You Need for These WODs

✅ Speed Rope MAX

• Lightning-fast bearings
• Precision control for double unders
  👉 Shop now

✅ Inferno Beaded Rope

• Best for warm-ups & learning rhythm
  👉 Buy here

✅ Elevate Jump Rope Mat

• Protects both rope and joints
  👉 Add to cart

🧭 Programming Tips for Coaches

Want to use these in your box?

• Alternate rope skill WODs with barbell days
• Use jump rope EMOMs as active recovery
• Set weekly DU benchmarks
• Create community DU leaderboards
• Incorporate these WODs during Open prep or deload weeks

👉 More programming tips for coaches and box owners here