Jump Rope Challenge
Goal: Skill Improvement/Cardiovascular Endurance
Time: 45-50 minutes
Equipment: Skipping Ropes (one per person)
Spend 10 minutes mobilizing calves and warming up legs.
High Intensity Training
More frustration for participants in this jump rope challenge workout.
After a brisk warm-up, spend 5-10 minutes practicing and teaching double under skills. See the note below for a useful teaching cue.
The goal of the workout is to complete a ladder of consecutive, unbroken repetitions of either skips or double unders. There are 9 sets to complete and the number of reps in each set will vary depending on fitness level. Hint: If you have done 2 or more consecutive double unders in the practice then you are not a beginner.
If you fail to complete a set because you trip over the rope or stop for any other reason, then bad luck –
repeat that set again from the beginning until you do it unbroken before moving to the next one. Do not expect everyone to be able to complete the challenge by the cut-off time. Beginners and Intermediates who do complete the challenge should begin the challenge again on the next level up.
You must stop skipping in between sets. Intermediates and Advanced should not skip single in between sets.
Be prepared for lots of swearing!
Cut-off time: 20mins
Intermediates (Double Unders)
Advanced (Double Unders)
A very intense form of jump rope skipping – the rope must pass under the feet twice per jump. To learn double unders, start by skipping normally and attempt to do a double under on every 3rd jump ie. 1-2-double, 1-2-double. etc. This will make the transition from regular skips a lot easier.
Cool Down / Stretches
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Image: David Salafia
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