DOUBLE

UNDER
SKILL
PROGRESSION
V1

MISFIT ATHLETICS SKILL PROGRESSION

DOUBLE UNDER SKILL PROGRESSION

Welcome to your 27 week Double Under Weakness Progression.

Below you will nd a very straightforward week by week

progression that slowly trends from spread out volume to pushing
overall capacity.

By giving you time to accumulate volume before attacking capacity,

your skills are given time to progress while musculature develops.

As with all skill work it is imperative to treat it as such rather than

reverting back to the grinding you're all used to.

Before your rst session, we suggest heading over to our YouTube

channel to consume as many handstand walk e ciency videos as
you can before starting. We promise that if you take your time and
focus on the skill, the duration of the progression will work it's magic
on your capacity.
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 Phase I Double Unders Score/Notes

Until you reach 300 Double

Unders
Week 1 AMRAP :30
Max Double Unders
Rest :30

10 Rounds
Week 2 50 Double Unders
Rest :30

9 Rounds
Week 3 55 Double Unders
Rest :30

8 Rounds
Week 4 60 Double Unders
Rest :30

7 Rounds
Week 5 70 Double Unders
Rest :40

6 Rounds
Week 6 80 Double Unders
Rest :50

5 Rounds
Week 7 100 Double Unders
Rest 1:00

 Phase II Double Unders Score/Notes

Until you reach 300 Double

Unders
Week 1 AMRAP :30
Max Double Unders
Rest :30

8 Rounds
Week 2 55 Double Unders
Rest :30

7 Rounds
Week 3 65 Double Unders
Rest :30

6 Rounds
Week 4 75 Double Unders
Rest :30

5 Rounds
Week 5 90 Double Unders
Rest :45

4 Rounds
Week 6 110 Double Unders
Rest :45

3 Rounds
Week 7 150 Double Unders
Rest 1:00

 Phase III Double Unders Score/Notes

Until you reach 300 Double

Unders
Week 1 AMRAP :30
Max Double Unders
Rest :30

7 Rounds
Week 2 60 Double Unders
Rest :30

6 Rounds
Week 3 70 Double Unders
Rest :30

5 Rounds
Week 4 85 Double Unders
Rest :30

4 Rounds
Week 5 105 Double Unders
Rest :30

3 Rounds
Week 6 140 Double Unders
Rest :45

2 Rounds
Week 7 210 Double Unders
Rest 1:00

 Phase III Double Unders Score/Notes

Until you reach 300 Double

Unders
Week 1 AMRAP :30
Max Double Unders
Rest :30

For Time
Week 2
300 Double Unders

For Time
Week 3
325 Double Unders

For Time
Week 4
350 Double Unders

For Time
Week 5
375 Double Unders

For Time
Week 6
400 Double Unders