HI-JRT Jump Rope Strength Workout.
THE WORKOUT
1 Minute Low Intensity Jump Rope Warm Up
Round 1:
30 Seconds High Intensity Jump Rope Training
30 Weighted Squats
30 Seconds High Intensity Jump Rope Training
20 Weighted Squats
30 Seconds High Intensity Jump Rope Training
10 Weighted Squats
Rest 1 Minute
Round 2:
30 Seconds High Intensity Jump Rope Training
30 Renegade Rows
30 Seconds High Intensity Jump Rope Training
20 Renegade Rows
30 Seconds High Intensity Jump Rope Training
10 Renegade Rows
Rest 1 Minute
Round 3:
30 Seconds High Intensity Jump Rope Training
30 Weighted Lunges
30 Seconds High Intensity Jump Rope Training
20 Weighted Lunges
30 Seconds High Intensity Jump Rope Training
10 Weighted Lunges
Rest 1 Minute
Round 4:
30 Seconds High Intensity Jump Rope Training
30 Weighted Burpees
30 Seconds High Intensity Jump Rope Training
20 Weighted Burpees
30 Seconds High Intensity Jump Rope Training
10 Weighted Burpees
1 Minute Low Intensity Jump Rope Cool Down
WORKOUT DESCRIPTION
Each 30 second interval of High Intensity jump Rope Training should be done at a high rate of speed and effort. You can do either single jumps, run in place, double unders, or switch it up throughout the interval. As long as it’s intense and pushes you to your limits.
Each set of strength exercise should focus on form over speed. So choose a weight that allows you to complete 30 reps using proper form and a minimal amount of rest.
The workout begins and ends with 1 minute of Low Intensity Jump rope.