Jumprope Training

    Jumprope Workouts (pdf)

    Our jump rope workouts will work out more parts of your body you ever imagined will be possible just with a jump rope. The programs are 15 minutes (yellow) and 20 minutes (orange) long. They consist of intervals of one intense minute alternating with one less intense minute of jumping to recover.
    Minute 13 (yellow) and minutes 15 & 18 (orange) are all-out minutes. All programs (except y6) have some minutes where the rope swings backward. All workouts also include some minutes with overhand grip techniques.
    If you are new to jumping rope you need to practice the different techniques before. To start, just print out a program and train the techniques without doing it for time.
    In order to follow the programs you need also be able to track the time. We recommend the Skiptimer for it.
    Begin with the yellow workouts. Use all programs at your own risk.

    Yellow Workouts
    Duration: 15 Minutes
    Required rope: all duvides
    All out minute: 13
    Techniques: advanced to demanding
    Workout Yellow #1
    Workout Yellow #2
    Workout Yellow #3
    Workout Yellow #4
    Workout Yellow #5
    Workout Yellow #6
    Workout Yellow #7
    Workout Yellow #8
    Workout Yellow #9
    Workout Yellow #10
    Orange Workouts
    Duration: 20 Minutes
    Required rope: all duvides but dMB
    All out minute: 15 & 18
    Techniques: advanced to challenging
    Workout Orange #1
    Workout Orange #2
    Workout Orange #3
    Workout Orange #4
    Workout Orange #5
    Workout Orange #6
    Workout Orange #7
    Workout Orange #8
    Workout Orange #9
    Workout Orange #10