THE WORKOUT
1 Minute Low Intensity Jump Rope Warm Up
PART 1:
30 Seconds High Intensity Jump Rope Sprint
1 Minute Low Intensity Jump Rope
30 Seconds High Intensity Jump Rope Sprint
1 Minute Low Intensity Jump Rope
30 Seconds High Intensity Jump Rope Sprint
Rest 1 Minute
PART 2:
2 Minute High intensity jump Rope Training
1 Minute Low Intensity jump Rope
2 Minute High intensity jump Rope Training
1 Minute Low Intensity jump Rope
2 Minute High intensity jump Rope Training
1 Minute Low Intensity jump Rope
Rest 1 Minute
Part 3:
3 Minutes High Intensity Jump Rope Training
2 Minutes Low Intensity Jump Rope
1 Minute MAX Jump Rope Rotations
1 Minute Low Intensity Jump Rope Cool Down
WORKOUT DESCRIPTION
The 30 second Sprint intervals in Part 1 should be as fast as you can go.
For both the sprints and high intensity intervals, you can do Single Jumps, Run In Place, Double Unders, or a combination of any move, as long as it done at a high intensity level.
The final 1 Minute of MAX rotations should be your max effort, as fast as you can go, as many rotations as you can complete in 1 minute.
The workout begins and ends with 1 minute of low intensity jump rope.