Crossrope

Week 1 | Week 2 | Week 3 | Week 4 | GET ROPES

Current Week: Week 4

  • reminders
  • day 27
  • day 28
  • Day 29
  • Day 30

Day 30 - Workout

Estimated completion time: 10-20 minutes
Recommended Crossrope: 1 Lb Intensity rope from the Crossrope Plus Set

For our final workout of the 30 Day Challenge, we've got one powerful completion-for-time workout that we want you to work your way through.

Set your timer to stopwatch mode and see how long it takes you to complete the following sequence of exercises:

- 100 basic jumps
- 90 alternate foot jumps
- 80 jump rope jacks
- 70 mountain climbers
- 60 bodyweight squats
- 50 heavy rope basic jumps
- 40 heavy rope alternate foot jumps
- 30 squat thrusts
- 20 push-ups
- 10 burpees

Take breaks as needed, but the timer keeps going until the time is up.  Take your time with this one. Although the objective is to get through the sequence as quickly as possible, we want to make sure you focus on good quality reps for each exercise.

Make sure to share your score in the Facebook community!

Workout Modifications

The following are modifications you can make to this workout to suit your fitness level.

If you are a beginner, consider one of the following modifications:

- Add a 10 second rest break between each exercise, or
- Cut the prescribed reps for each exercise in half

To make this workout more challenging, try one of the following:

- Complete the workout without taking any breaks (pace yourself), or
- Complete two rounds of the sequence (really tough)

Don't forget to get a good stretch in when you're finished!

Go to top.

  • reminders
  • day 22
  • day 23
  • Day 24
  • Day 25
  • day 26

Day 22 - Workout

Estimated completion time: 12 minutes
Recommended Crossrope: 1/4 Lb Agility rope from the Crossrope Plus Set

We've got another AMRAP workout today that's built around five (5) challenging exercises.

Set your timer to 12 minutes and see how many FULL rounds of the following sequence of exercises you can complete within those 12 minutes:

- 50 mountain climbers (see bootcamp day 2 for demo)
- 40 basic jumps [ref]
- 30 jump rope jacks [ref]
- 20 bodyweight squats (see bootcamp day 2 for demo)
- 10 burpees

Take breaks as needed, but the timer keeps going until the time is up. Your goal is to squeeze in as many full rounds (using proper form) of those exercises as you can.

Make sure to share your score in the Facebook community!

Workout Modifications

The following are modifications you can make to this workout to suit your fitness level.

If you are a beginner, consider one of the following modifications:

- Add a 10 second rest break between each round, or
- Cut down your workout to eight (8) minutes, or
- Replace burpees with squat thrusts

To make this workout more challenging, try one of the following:

- Complete the workout without taking any breaks (pace yourself), or
- Use a heavier rope (like the 1 Lb Intensity rope)

Don't forget to get a good stretch in when you're finished!

Go to top.

Week 3 workouts

  • reminders
  • day 15
  • day 16
  • Day 17
  • Day 18
  • day 19
  • day 20
  • day 21
  • bonus workout 3

Bonus Workout 3

Estimated time to complete workout: 6 - 10 minutes
Required Crossrope Set: The Crossrope Plus Set

What's up everyone! Welcome to your third bonus workout of the challenge. You will need all four ropes from the Crossrope Plus Set to complete this challenge today.

Today your goal is to complete the following sequence of jump rope exercises as fast as you can:

- 100 jumps with the 2 Lb Fury rope (yellow)
- 150 jumps with the 1 Lb Intensity rope (orange)
- 200 jumps with the 1/2 Lb Energy rope (blue)
- 250 jumps with the 1/4 Lb Agility rope (black)

To make it consistent for everyone, you are only allowed to use ONE set of jump rope handles so you better get your interchanging skills ready. You can rest as much as you need to but the timer keeps going until you've completed all (700) jumps!

When you're finished, make sure to share your time with the community!

Watch the video below to see what it looks like:

Press play to watch the workout video.

Note - If you don't have a Plus Set, you can replicate the workout by alternating between a light rope and heavy rope. For example, if you have a Starter Set, alternate between the 1/4 Lb Agility rope (black) and the 1 Lb Intensity rope (orange). If you want to get your own set, take advantage of our Challenge Offer.

Bonus Tip: if you need help with counting your repetitions, watch this video.

Don't forget to get a good stretch in when you're finished.

Week 2 workouts

  • reminders
  • day 8
  • day 9
  • Day 10
  • Day 11
  • day 12
  • day 13
  • day 14
  • bonus workout 2

Day 10 - Workout

Estimated completion time: 8 - 15 minutes
Recommended Crossrope: 1/4 Lb Agility rope (black) from the Crossrope Plus Set

Today we're coming back to the On The Minute workout protocol that we used earlier on the challenge, only this time we're going to be challenging your speed.

Your objective is to complete 30 double unders OR 60 alternate foot jumps on the minute for as many total rounds as you can (just like we did with the last On The Minute Workout).

You can go at whatever pace you want, but you must complete reps within the minute. If you don't, the workout is done. Remember - once you finish your reps, whatever remains of the minute is your rest time. Use it wisely.

When you can no longer complete the 30 double unders within the minute, you're done - mark down how many complete rounds you were able to do.

Important note on double unders - if you're struggling with double unders, use the alternate foot jumps or basic jumps instead (and tripe the rep count). But take some time during your practice session to go through our double under drills so you can improve!

Make sure to share your score in the Facebook community!

Workout Modifications

The following are modifications you can make to this workout to suit your fitness level.

If you are a beginner, consider one of the following modifications:

- Use a lighter jump rope (like our speed rope), or 
- Complete 20 double unders per minute

To make this workout more challenging, try one of the following:

- Use ​a heavier jump rope  (like the blue 1/2 Lb Energy rope), or
- Complete 40 double unders per minute

Don't forget to get a good stretch in when you're finished!

Go to top.

Week 1 workouts

  • Welcome
  • day 1
  • day 2
  • Day 3
  • Day 4
  • day 5
  • day 6
  • day 7
  • bonus workout 1

Day 4 - Workout

Estimated completion time: 15 minutes
Recommended Crossrope: 1/4 Lb Agility rope (black) from the Crossrope Plus Set

Today we've got Tabatas on the menu!

If you've never done a Tabata before, it's a simple workout protocol where you alternate between 20 seconds of high intensity work and 10 seconds of rest for 8 consecutive rounds.

One Tabata = 4 minutes.​

Your goal for this workout is to complete the following 3 Tabatas:

Tabata 1: Basic jumps with 1/2 Lb Energy rope [ref]

Rest 60 seconds.

Tabata 2: Squat thrusts [ref]

Rest 60 seconds.

Tabata 3: Alternate foot jumps with 1 Lb Intensity rope [ref]

Remember - the work portion of your Tabatas should be done at high intensity (at least 80% of max effort). You really want to push yourself each work set.

Make sure to share your experience with this one in the Facebook community!

Workout Modifications

The following are modifications you can make to this workout to suit your fitness level.

If you are a beginner, consider one of the following modifications:

- Increase your rest between Tabatas to 2 minutes, or 
- Use a lighter rope for Tabata 3, or
- Use bodyweight squats instead of squat thrusts for Tabata 2

To make this workout more challenging, try one of the following:

- Use ​the 1 Lb heavier jump rope for both jump rope Tabatas, or
- Replace squat thrusts with burpees

Don't forget to get a good stretch in when you're finished!

Go to top.

Disclaimer: the challenge workouts presented as part of the 30 Day Jump Rope Weight Loss Challenge are for informational purposes only and are not meant as medical advice. Performing any type of exercise may pose a risk of injury. Please consult with a qualified health professional before starting any exercise program.

CROSSROPE 2016