Weighted Rope Workout (approx. 25mins)

Weighted Rope Workout (approx. 25mins)

Equipment Needed:

Weighted RopeLight Rope, Medium Rope, Heavy Rope

 

Warm up:

 Basic Jump 30 sec

 Rest  20 sec

 Bodyweight Squat 30 sec

 Rest 20 sec

 Basic Jump 30 sec

 Rest 20 sec

 Walkouts 30 sec

 Rest 20 sec

 Basic Jump 35 sec

  

Set A (Light Rope)

 Basic Jump 40 sec

 Rest 30 sec

 Alternate Steps 30 sec

 Rest 30 sec

 Basic Jump 40 sec

 Rest 30 sec

 Alternate Steps 30 sec

 Rest 30 sec

 Basic Jump 40 sec

  

Change Ropes 55 sec

 

Set B (Medium Rope)

 Basic Jump 35 sec

 Rest 25 sec

Side to Side Shuffle 30 sec

 Rest 25 sec

 Basic Jump 35 sec

 Rest 25 sec

 Side to Side Shuffle 30 sec

 Rest 25 sec

 Basic Jump 35 sec

 Rest 25 sec

 Side to Side Shuffle 30 sec

 Rest 25 sec

 Basic Jump 45 sec

 

Change Ropes: 60 sec

 

Set C (Heavy Rope)

 Basic Jump 40 sec

 Rest 30 sec

 Alternate Steps 30 sec

 Rest 30 sec

 Basic Jump 40 sec

 Rest 30 sec

 Alternate Steps 30 sec

 Rest 30 sec

 Basic Jump 40 sec

 Rest 30 sec

 Alternate Steps 30 sec

 Rest 30 sec

 Basic Jump 40 sec

 

Cool Down


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