Sled pulls and double-unders: two things you’ve probably done before in the box. There’s nothing like switching it up and surprising your body with something new, though. This WOD from Pat Vellner has a couple of twists: vertical pulls and double-unders with a heavy rope.

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Playing around with some new stuff today. Training some vertical pulling with a sled variation and mixed in some heavy DU just to keep life interesting. 5 rounds 75 heavy DU 3 times rope vertical sled pull and push the sled back Rest 3 minutes #gamestraining #dekacomp #alwaystraining #pulling #skipping #nomusic #nofriends #grind #bebetter #foodspring #reebokcanada @dekacomp @foodspring_athletics @reebokcanada

A post shared by Patrick Vellner (@pvellner) on Jun 30, 2018 at 12:06pm PDT

Heavy double-unders force you to work a little harder to get that rope around your body twice. Vertical pulls are a whole different story from the horizontal ones you’re used to, and they provide an extra spicy core workout.

Of course, if using a heavy rope for your DUs isn’t really on your radar right now, you can do regular DUs or even single skips. Work on your technique with a little help from Khan Porter.

Our three best tips?

1. Keep your body relaxed.
2. Don’t kick your feet forward or backward.
3. Only jump as high as you need to.

If you’re shopping for a new speed rope and don’t know where to start, we can help. Here are three of our top picks!

Will you try this workout at the gym?

Main image: Patrick Vellner/Instagram