WEEK 3 WORKOUTS

JUMP ROPE KETTLEBELL CHALLENGE

 WEEK 3 | DAY 15

Workout Protocol Estimated Completion Time

Active Rest As much time as you need

Welcome to another well-deserved active rest day.

Remember the two things we want you to do on your active rest days:

1. Go for a long and brisk 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. Complete a series of stretches.

When you get a chance (or right after your walk), take some extra time to perform a series of stretches to
improve your recovery time and flexibility. Feel free to spend about 30-45 seconds on each stretch. Just
make sure your body is warmed up before you start.

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 KETTLEBELL CHALLENGE | Page 1

Focus: Fat Loss WEEK 3 | DAY 16

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Combo Tabata 18 - 25 minutes Get Fit Bundle / Plus Set

Objective: Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete your chosen
block of combo Tabatas below. For best results, push yourself during your 20 second work sessions.

BEGINNER BLOCK ADVANCED BLOCK

Complete each combo Tabata once: Complete each combo Tabata once:

- Tabata 1: - Tabata 1:
1/4 LB Rope basic jump 1/4 LB Rope basic jump
Kettlebell deadlift Drop squats

- Tabata 2: - Tabata 2:
1/2 LB Rope alternate foot jump 1/2 LB Rope alternate foot jump
Bodyweight squats Kettlebell two-handed presses

- Tabata 3: - Tabata 3:
1 LB Rope alternate foot jumps 1 LB Rope alternate foot jumps
Kettlebell two-handed presses Kettlebell swings

Rest 3 minutes in between Tabata rounds - Tabata 4:

2 LB Rope basic jump
kettlebell squats

Rest 3 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 2

Focus: Strength WEEK 3 | DAY 17

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Ladder 20 - 30 minutes Get Strong Set / Plus Set

Objective: Set your timer to stopwatch mode and see how long it takes you to complete your chosen
ladder below. Refer to challenge success tips page for full explanation of how ladders work.

Notes:
Rest as needed, but timer keeps going until the ladder is complete. Mark your time of completion. If you
have a heavier kettlebell, use it for this workout with your swings.

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:

- Freestyle jumps: - Freestyle jumps:

25-50-75-100-75-50-25 25-50-75-100-75-50-25
- Kettlebell swings: 10 between rounds - Kettlebell swings: 15 between rounds

Rest 3 minutes Rest 3 minutes

Repeat Beginner Block with 1 LB rope Repeat Advanced Block with 2 LB rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 3

Focus: Endurance WEEK 3 | DAY 18

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Rounds 21 - 24 minutes Get Lean Set / Plus Set

Objective: complete as many (full) rounds as you can for your chosen blocks below. Set your timer to the
set number of minutes and record how many full rounds you were able to complete.

Notes:
Rest as needed, but the timer keeps going until the time is up. Beginners can modify push-ups as
needed.

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C

Use 1/2 LB Rope Switch to 1/4 LB rope Switch to 1/2 LB rope

Timer: 5 minutes Timer: 5 minutes Timer: 5 minutes

50 freestyle jumps 100 freestyle jumps 50 freestyle jumps

5 push-ups 5 walk-outs 5 slow push-ups
5 slow squats 5 kettlebell squats 5 squat jumps

Rest 3 minutes – move to Block B Rest 3 minutes – move to Block C

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C

Use 1/2 LB Rope Switch to 1/2 LB rope Switch to 1/4 LB rope

Timer: 6 minutes Timer: 6 minutes Timer: 8 minutes

100 freestyle jumps 150 freestyle jumps 10 kettlebell swings

10 wide push-ups 10 walk-out push-ups 10 burpees
10 frog jumps 10 kettlebell squats 10 frog jumps

Rest 2 minutes – move to Block B Rest 2 minutes – move to Block C

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 4

Focus: Fat Loss + Strength WEEK 3 | DAY 19

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Minute 29 minutes Get Fit Bundle / Plus Set

Objective: choose your block and complete as many on the minute rounds as you can for each block.
When you complete five full rounds or can no longer complete the full minute as outlined, move on to
the next block. Your goal is to complete 20 rounds total.

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C BEGINNER BLOCK D

Start with 2 LB Rope Switch to 1 LB rope Switch to 1/2 LB rope Switch to 1/4 LB rope

40 alternate foot jumps 60 basic jumps 70 alternate foot jumps

30 basic jumps
5 kettlebell deadlifts
Rest remainder of round
40 basic jumps
5 kettlebell deadlifts
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you complete 5 sets, rest
3 minutes, move to Block B
5 push-ups
Rest remainder of round
50 alt foot jumps
5 push-ups…
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you complete 5 sets, rest
3 minutes, move to Block B
5 kettlebell presses Bodyweight squat hold rest
Rest remainder of round of minute
60 basic jumps
5 kettlebell presses…
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you complete 5 sets,
rest 3 minutes, move to
Block B

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C ADVANCED BLOCK D

Start with 2 LB Rope Switch to 1 LB rope Switch to 1/2 LB rope Switch to 1/4 LB rope

50 alternate foot jumps 70 basic jumps 80 alternate foot jumps

40 basic jumps
5 kettlebell squats
Rest remainder of round
50 basic jumps
5 kettlebell squats
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you fail, rest 3 minutes,
move to Block B
5 wide push-ups
Rest remainder of round
60 alt foot jumps…
5 wide push-ups
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you fail, rest 3 minutes,
move to Block C
5 kettlebell presses Bodyweight squat hold rest
Rest remainder of round of minute
80 alt foot jumps…
5 kettlebell presses
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time
When you fail, rest 3 minutes,
move to Block D

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 5

 WEEK 3 | DAY 20

Workout Protocol Estimated Completion Time

Active Rest As much time as you need

Welcome to another active rest day.

Here are two things we want you to do on your active rest days:

1. Go for a long and brisk 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. Complete a series of stretches.

When you get a chance (or right after your walk), take some extra time to perform a series of stretches to
improve your recovery time and flexibility. Feel free to spend about 30-45 seconds on each stretch. Just
make sure your body is warmed up before you start.

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 KETTLEBELL CHALLENGE | Page 6

Focus: Endurance + Core WEEK 3 | DAY 21

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Circuits 30 - 41 minutes Get Lean Set / Plus Set

Objective: Choose the workout block below that fits your fitness level, set your timer appropriately, and
mark your completion in the results tab below.

Notes:
Take breaks as needed, but the timer keeps going until the time is up. Make sure you focus on good
quality reps for each exercise.

BEGINNER BLOCK ADVANCED BLOCK

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

Repeat 5 times: Repeat 5 times:

60 seconds of freestyle jumps
30 seconds of kettlebell swings
90 seconds of freestyle jumps
30 seconds of mountain climbers
60 seconds of freestyle jumps
90 seconds of freestyle jumps
30 seconds of kettlebell swings
120 seconds of freestyle jumps
60 seconds of mountain climbers
90 seconds of freestyle jumps

Rest 2 minutes between rounds. Rest 2 minutes between rounds.

Switch between 1/4 LB rope and 1/2 LB rope Switch between 1/4 LB rope and 1/2 LB rope
each round. each round.

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 7