Challenging 5 Minute Jump Rope Workout Finisher (AMRAP)

Published on April 05, 2017.

Looking for a quick and challenging jump rope workout to finish off your training session?

We've got just what you need. Try adding this quick and challenging 5 minute jump rope workout 'finisher' to the end of your session.

It's a high-intensity, as-many-reps-as-you-can-squeeze-in kind of workout that doesn't hold back any punches. It's a mix of bodyweight and heavy jump rope exercises that will leave you wanting more.

Want to try it? Let's check it out.

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Before We Get Started

Have you joined our jump rope community?

We've got one of the FASTEST growing jump rope communities online. We've got thousands of jumpers of all fitness levels from all across the globe coming together to achieve amazing fitness results. Want to get in on the fun?

Tools for this Workout

Here are the tools you're going to need for today's workout:

> Crossrope Set - get the Crossrope Plus Set (I'm using the 1/2 Lb Energy rope)
>​ A timer - use your smartphone or stopwatch
> Some space to jump - I'll be jumping outside in the park

The Crossrope Plus Set has everything you need to achieve any fitness goal you desire. The set comes with four ropes - the black 1/4 Lb Agility rope, the blue 1/2 Lb Energy rope, the orange 1 Lb Intensity rope, and the yellow 2 Lb Fury rope.

For this workout, I'll be using the blue 1/2 Lb Energy rope.

The Crossrope Plus Set is a powerful four rope training system that's ideal for all fitness levels.

The Crossrope Plus Set is a powerful four rope training system that's ideal for all fitness levels.

Note - the Plus Set is not mandatory for this workout, but a heavier jump rope will definitely provide better results.

Jump Rope AMRAP Workout Finisher

Today's 5 minute workout is built around the AMRAP workout protocol - we'll be doing a combination of jump rope and bodyweight workouts while trying to complete As Many Reps As Possible in a set time.

Here's your objective: set your timer to 5 minutes and complete as many rounds as you can of the following sequence of exercises:

  • 25 double unders
  • 5 burpees
  • 50 max speed alternate foot jumps
  • 5 mobility walk-outs

Rest as needed but the timer doesn't stop until the 5 minutes are up.

When you're finished, mark down how many full rounds you completed in 5 minutes and come share it in our community to compare your results with other jumpers.

Check out my attempt at the 5 minute AMRAP workout finisher below:

Grab your Plus Set here or join our jump rope community here.​

Important tips and resources to keep in mind for this workout:

> If you're just getting started, take a look at out our complete jump rope guide for beginners - it covers everything you need to know to learn how to jump rope properly.

> Don't let mistakes hold you up. Brush them off and finish your set strong. For tips on how to avoid common mistakes, check out this article.

> Also consider taking precautions to minimize your chances of injury while jumping rope by going through the tips in this article.

How did it go?

I'd love to hear how the workout goes for you.

Leave your results in the comments below or in our private jump rope community. And if you really like it, give it some likes and shares as well. Good luck!

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