Notes: You can substitute any of the exercises between
jump rope rounds with a variety of core exercises.
Not exact matches
I think the referee could've
jumped in five or six seconds earlier too, as Merhy took a lot of shots on the
ropes at the end, especially after a previous
round of basically having his back stuck there, taking shots.
We lost 130 pounds collectively by putting the
jump rope at the center of our training, and now we both maintain 6 — 8 % body fat year
round.
It's really long so to beat boredom, I
jump rope for 5 - 10 minutes between each
round.
Or
jump rope for 1 minute, do push ups, squats, pull ups and the three
rounds.
During the five minutes, I pushed through as many
rounds of the mini routine as possible until the timer went off, then grabbed my
jump rope and went straight into my cardio blast.
CrossFit Sanitas — WOD Strength Deadlift (Take 15 min to Find a 1RM) Workout Of the Day ICON 5 (AMRAP —
Rounds and Reps) AMRAP in 12 minutes 2
Rope Climbs 6 Deadlifts (275/185 lb) 9 Box
Jumps (24/20 in)
For example here's a recent boot camp circuit: lunge w / back leg on step holding dumbell, burpees,
jump rope, plank hold, bicycles (ab exercise),
jump squats holding medicine ball, squats holding kettlebell — all repeated 3 times with 6 - 8 sprints basketball court length in between each
round.
Starting with the 200
jump ropes (or high knees) and working your way down the list to the 30 squats, you are going to complete as many
rounds as you can before the timer runs out.
The Protocol - 10
jump rope for warm up, 5
rounds of 10 - 30 second all out, everything you've got, beating the crap out of that bag and 2 - 4 minutes of
jump roping in between
rounds, then 10 minute brisk walk to cool down.
It's turn - based action, so each
round you'll be given a certain amount of time to move around by crawling,
jumping, swinging around on
ropes and even jetpacks, pick a weapon and blow merry hell out of the enemy, or in some cases yourself or the rest of your own team.