Double-Tap Jumps

How to do it

Jump straight up into the air. While airborne, rapidly slap your outer thighs twice with your hands before your feet touch the ground.

The coaching cue

"Tap at the apex." The slaps must happen at the absolute highest point of the jump to enforce the correct hang-time.

What changes inside an AMRAP

This perfectly simulates the neurological timing of a double-under with a jump rope. Keep the torso completely hollow and rigid in the air.

Common mistakes

• Bending forward to reach the thighs instead of jumping higher.
• Getting only one slap in and counting the rep anyway.

Workouts that use double-tap jumps

• The Centrifuge

  10 minute AMRAP — 10 Surrenders, 8 Dive-Bomber Push-ups, 30 Double-Tap Jumps

• Backdraft

  10 minute AMRAP — 30 Double-Tap Jumps (Penguin Taps), 10 T-Press Ups, 16 Reverse Lunges (Total)

• Aerobic Shift

  15 minute AMRAP — 20 Alternating Lunges, 10 T-Push-ups, 40 Double-Tap Jumps

• Arterial Pull

  15 minute AMRAP — 20 Alternating Lunges (Total), 12 Back Widow, 40 Double-Tap Jumps

• The Phantom Rope

  5 minute AMRAP — 30 Double-Tap Jumps (Penguin Taps), 10 Down-Ups

• Endurance Protocol

  15 minute AMRAP — 5 Bear Crawl to Broad Jumps, 15 Air Squats, 40 Double-Tap Jumps

• The Sling

  10 minute AMRAP — 20 Russian Twists, 10 Sprawls, 30 Double-Tap Jumps

• The Brace

  15 minute AMRAP — 16 Plank Knee-to-Elbows, 16 Reverse Lunges, 30 Double-Tap Jumps

• The Ground War

  20 minute AMRAP — 10 Surrenders, 10 Down-Ups, 15 Strict Sit-Ups, 20 Double-Tap Jumps

• Crossfire

  20 minute AMRAP — 20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps

• Posterior Vanguard

  20 minute AMRAP — 15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps

• The Trench

  20 minute AMRAP — 20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps

Track every round. Sync with friends when you want to.

One clock, rounds and splits for you. Share a rally link when other people join.