Day 6 Double Unders Program
Warmup: 
2 sets of:
20 seconds of Single-unders Waves
10 seconds rest
30 seconds of Single-unders Waves
10 seconds rest
40 seconds of Single-unders Waves
10 seconds rest
50 seconds of Single-under Waves
10 seconds rest

Double Under Practice Part I
▶ Check the video.
▶ Spend 5-10 minutes of practice here.
▶ If you are consistent already getting one double-under, move to double-under practice II.

CONSISTENCY: We mean if you get are successful with eight or more attempts out of ten.
MINDSET
It is hard to try something, fail, and on top of that, walloping yourself with a rope. Accept that, and be gentle with yourself. Keep in mind our brains get tired too, but they don't feel tired like muscles do. They express themselves in other ways, like anger, crankiness, throwing the jump rope, and screaming. Most likely, your brain endurance is not as good as your cardiovascular endurance. This is also why we want this practice short. 5-10 minutes will do.
Try the following:
▶ Keep a long term view of the process here. You might get one repetition today. You might not. It does not matter. Record yourself and pay attention to your movement. What can we learn today?
▶ Try 5-7 attempts and then chill for 10-20 seconds.

Speed Skills
15-second single-unders @155 BPM
25-second rest
15-second single-unders @160 BPM
25-second rest
15-second single-unders @165 BPM
25-second rest
15-second single-unders @170 BPM
25-second rest
15-second single-unders @175 BPM
25-second rest
15-second single-unders @180 BPM
25-second rest
15-second single-unders @185 BPM
25-second rest
15-second single-unders @190 BPM