30 DAY JUMP ROPE

SUMMER CHALLENGE
WEEK 2 | POWERED BY CROSSROPE
Workout Protocols

The following are quick refreshers of the workout protocols we will be using in this challenge. Please
familiarize yourself with them before attempting any workouts this week.

Jump Rope Circuits

This is a simple workout protocol that is built around a set amount of time. Each circuit is comprised of a
series of exercises and your goal will be to complete a specific number of rounds. It’s simple, but fun.

Jump Rope Rounds

This protocol is all about pushing the pace. You will be given a sequence of exercises to do and your goal
is to complete as many full rounds of that sequence as you can in a set time frame. You may take breaks
as needed, but the timer keeps going until the time is up.

Jump Rope Tabata

The Tabata is a simple and classic workout protocol built around quick intervals. In this workout you will
alternate between 20 seconds of high intensity exercise and 10 seconds of rest for 8 consecutive rounds.
One Tabata will total 4 minutes. The key with Tabatas is to push as hard as you can during each 20
second work session. Just remember that your max intensity will depend on your current fitness level.

Note – some of our Tabatas will be combo Tabatas. They work exactly the same except that instead of
one exercise you will be alternating between two exercises each 20 second session. Same principal, but a
lot more fun and versatile.

Jump Rope Ladder

The ladder protocol is a test of resilience. You will set your timer to stopwatch mode and race against the
clock to complete a given ladder of exercises. A ladder has two exercises. Your objective is to alternate
between the exercises where the reps of one exercise stay the same and the reps of the second exercise
change. You may rest as needed, but as always the timer keeps going until you complete the ladder.

Here is an example ladder exercises:

 Basic jumps: 25-50-100-50-25

 10 bodyweight squats between rounds

Here is what that looks like when broken down:

 25 basic jumps, 10 bodyweight squats

 50 basic jumps, 10 bodyweight squats
 100 basic jumps, 10 bodyweight squats
 50 basic jumps, 10 bodyweight squats
 25 basic jumps, 10 bodyweight squats

That’s it! Now let’s get into the workouts.

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 1

 CHALLENGE | DAY 08

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Ladder 20 - 30 minutes Get Strong Set

Objective: choose the beginner or advanced block, set your timer to stopwatch mode, and see how
long it takes you to complete the chosen ladder of exercises. Please reference our workout protocol
descriptions (page 1) if you need a refresher on how Ladders work.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1 LB Infinity Rope Start with 1 LB Infinity Rope

Complete the following ladder of exercises: Complete the following ladder of exercises:

- Basic jumps: - Basic jumps:

25-50-75-100-75-50-25 25-50-75-100-75-50-25
- Squat thrusts: 5 between rounds - Burpees: 5 between rounds

Rest 3 minutes Rest 3 minutes

Repeat ladder with 1 LB Rope Repeat ladder with 2 LB Rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 2

 CHALLENGE | DAY 09

Workout Protocol Estimated Completion Time

Active Rest As needed

Welcome to your second active rest day. Once again, we will be incorporating active rest days
throughout the challenge so you can give your body some much-needed rest.

To help with recovery, here are two things we want you to do today:

1. Go for a (long) walk

Walking is great for recovery, fat loss, and overall stress relief. Aim for 30-45 minutes of brisk walking
either outdoors or on a treadmill (if you're forced to be inside). Keep up a good pace (~ 10 min/km).

2. Do some stretches.

Take some time to perform a series of stretches to improve your recovery time and flexibility (see list
below). Feel free to spend about 30-45 seconds on each stretch. Just make sure your body is warmed
up before you start. If you need a demo of these stretches, check out crossrope.com/stretches.

ALL JUMPERS

Complete a walk: Other Notes:

 30-45 Minute walk complete

Complete a series of stretches:

 Downward dog to upward dog

 Calve stretch (in downward dog position)
 Hip flexor stretch
 Cobra stretch
 Child’s pose stretch
 Hamstring stretch
 Quad stretch
 Lower back stretch (leg over)
 Any others that work for you

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 CHALLENGE | DAY 10

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Rounds 18-19 minutes Get Fit Bundle

Objective: Choose the workout block below that fits your fitness level, set your timer accordingly, and
mark how many full rounds you were able to complete for your block. Take breaks as needed, but the
timer keeps going until the time is up.

Please make sure to focus on good quality reps for each exercise. For all freestyle jumping sessions,
you’re free to choose whichever jump rope exercise you wish. We always suggest to mix it up.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/4 LB Rope Start with 1/2 LB Rope

A) Set timer to: 4 minutes A) Set timer to: 5 minutes

50 freestyle jumps 50 freestyle jumps
10 bodyweight lunges (each leg) 20 Russian core twists
20 Russian core twists 10 bodyweight lunges (each leg)

Rest 3 min – switch to 1/2 LB Rope Rest 2 min – switch to 1 LB Rope

B) Set timer to: 4 minutes B) Set timer to: 5 minutes

50 freestyle jumps 50 freestyle jumps
5 slow bodyweight squats 10 side-to-side squats
20 crunches 20 crunches

Rest 3 min – switch to 1 LB Rope C) Rest 2 min – switch to 2 LB Rope

C) Set timer to: 4 minutes Set timer to: 5 minutes

50 freestyle jumps 50 basic jumps
10 squat jumps 10 side-to-side squat jumps
20 bicycle twists 20 bicycle twists

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 11

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Circuits 31 - 48 minutes Get Lean Set

Objective: choose your block below as per your fitness and endurance level.

Put some good tunes on and pace yourself for this workout. If you need to take breaks during your
jumping sessions, please do so. Focus on increasing your jumping speed and intensity each round.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/2 LB rope Start with 1/2 LB rope

Round 1: 6 minutes of jumping - light intensity

6 minutes of jumping - light intensity 1 minute rest
1 minute rest 4 minutes of jumping - medium intensity
4 minutes of jumping - medium intensity 1 minute rest
1 minute rest 2 minutes of jumping - high intensity
2 minutes of jumping - high intensity
Rest 3 minutes
Rest 3 minutes
Round 2 – repeat round 1 using 1/4 LB rope
Round 2 – repeat round 1 using 1/4 LB rope
Rest 3 minutes

Round 3 – repeat round 1 using 1/2 LB rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 5

 CHALLENGE | DAY 12

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Tabatas 18 - 22 minutes Get Strong Set

Objective: choose the beginner or advanced block and complete the given Tabatas. For best results,
try to push as hard as you can during your 20 second work sessions.

BEGINNER BLOCK ADVANCED BLOCK

Complete each Tabata below once: Complete each Tabata below once:

- Tabata 1: use 1 LB Rope - Tabata 1: use 1 LB Rope

jump rope alternate foot steps jump rope alternate foot steps

- Tabata 2: - Tabata 2:
drop squats drop squats

- Tabata 3: use 1 LB Rope - Tabata 3: use 2 LB Rope

basic jumps basic jumps

Rest 3 minutes in between Tabata rounds - Tabata 4:

frog jumps

Rest 2 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 6

 CHALLENGE | DAY 13

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Ladder 20 - 30 minutes Get Strong Set

Objective: choose the beginner or advanced block, set your timer to stopwatch mode, and see how
long it takes you to complete the given ladder of exercises.

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 1 LB Infinity Rope

Complete the following ladder of exercises: Complete the following ladder of exercises:

- Basic jumps: - Basic jumps:

50-100-150-100-50 50-100-150-150-100-50
- Walk-outs: 5 between rounds - Burpees: 5 between rounds

Rest 3 minutes Rest 3 minutes

Repeat ladder with 2 LB Rope Repeat ladder with 2 LB Rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 7

 CHALLENGE | DAY 14

Workout Protocol Estimated Completion Time

Active Rest As needed

Welcome to another well-deserved active rest day. It’s time to give your body some recovery time.

To help with recovery, here are two things we want you to do today:

1. Go for a (long) walk

Walking is great for recovery, fat loss, and overall stress relief. Aim for 30-45 minutes of brisk walking
either outdoors or on a treadmill (if you're forced to be inside). Keep up a good pace (~ 10 min/km).

2. Do some stretches.

Take some time to perform a series of stretches to improve your recovery time and flexibility (see list
below). Feel free to spend about 30-45 seconds on each stretch. Just make sure your body is warmed
up before you start. If you need a demo of these stretches, check out crossrope.com/stretches.

ALL JUMPERS

Complete a walk: Other Notes:

 30-45 Minute walk complete

Complete a series of stretches:

 Downward dog to upward dog

 Calve stretch (in downward dog position)
 Hip flexor stretch
 Cobra stretch
 Child’s pose stretch
 Hamstring stretch
 Quad stretch
 Lower back stretch (leg over)
 Any others that work for you

CROSSROPE | 30 DAY JUMP ROPE SUMMER CHALLENGE | Page 8