30 DAY JUMP ROPE

FALL FITNESS CHALLENGE

WEEK 3 | POWERED BY CROSSROPE
The Workout Protocols

The following are quick descriptions of the workout protocols we will be using in this challenge in case
you need for reference as you tackle the workouts.

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 FALL FITNESS CHALLENGE | Page 1

 CHALLENGE | DAY 15

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Combo Tabata 15 minutes Get Lean Set

Objective: choose the beginner or advanced block and complete each Tabata once. For best results,
push as hard as you can during your 20 second work sessions. Please reference our workout protocol
descriptions (page 2) if you need a refresher on how Tabatas work.

BEGINNER BLOCK ADVANCED BLOCK

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

- Tabata 1: use 1/4 LB Rope - Tabata 1: use 1/2 LB Rope

alternate foot jumps alternate foot jumps
mountain climbers mountain climbers

- Tabata 2: use 1/2 LB Rope - Tabata 2: use 1/4 LB Rope

basic jumps jump rope criss-crosses
squat holds squat holds

- Tabata 3: use 1/4 LB Rope - Tabata 3: use 1/4 LB Rope

alternate foot jumps alternate foot jumps
extended planks mountain climbers

Rest 2 minutes in between Tabata rounds Rest 2 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 16

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Circuits 25 - 35 minutes Get Lean Set

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

Make sure to put on some good tunes 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 each round.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/4 LB rope Start with 1/4 LB rope

Round 1: Round 1:
1 minutes of jumping - high intensity 2 minutes of jumping - light intensity
1 minute rest 1 minute rest
3 minutes of jumping - medium intensity 3 minutes of jumping - medium intensity
1 minute rest 1 minute rest
5 minute of jumping - light intensity 4 minute of jumping - high intensity

Rest 2 minutes Rest 2 minutes

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

Rest 3 minutes

Round 3 – repeat round using 1/2 LB rope

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 17

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Ladder 15 - 20 minutes Get Strong Set

Objective: choose the beginner or advanced block, set your timer to stopwatch mode, and complete the
given ladder of exercises as fast as you can. Please reference our workout protocol descriptions (page 2)
if you need a refresher on how ladders work.

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 2 LB Infinity Rope

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

- Basic jumps: - Basic jumps:

100-75-50-75-100 150-75-50-75-150
- Walk-outs: 5 between rounds - Walk-out Push-ups: 5 between rounds

Rest 3-5 minutes Rest 3-5 minutes

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

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 18

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Rounds 20 - 25 minutes Get Fit Bundle

Objective: Choose the workout block below that fits your fitness level, set your timer to stopwatch mode,
and see how many full rounds you are able to complete. 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.

BEGINNER BLOCK BEGINNER BLOCK

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

Set timer to: 4 minutes Set timer to: 5 minutes

100 freestyle jumps 100 freestyle jumps
10 side-to-side squats 10 side-to-side squats
10 slow cross mountain climbers 10 slow cross mountain climbers

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

Set timer to: 4 minutes Set timer to: 5 minutes

50 freestyle jumps 100 freestyle jumps
10 squat drops 10 frog jumps
10 crunches 10 crunches

Rest 2 min – switch to 1/4 LB Rope Rest 2 min – switch to 1/4 LB Rope

Set timer to: 4 minutes Set timer to: 5 minutes

100 freestyle jumps 100 freestyle jumps
5 walk-outs 5 walk-outs
10 slow cross mountain climbers 10 slow cross mountain climbers

Rest 2 min – switch to 2 LB Rope Rest 2 min – switch to 2 LB Rope

Set timer to: 4 minutes Set timer to: 5 minutes

50 freestyle jumps 100 freestyle jumps
15 squat thrusts 10 burpees

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 19

Workout Protocol Estimated Completion Time

Active Rest As needed

Welcome to another well-deserved active rest day.

There 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 20

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Combo Tabata 20 minutes Get Strong Set

Objective: choose the beginner or advanced block and complete each combo Tabata once. For best
results, push as hard as you can during your 20 second work sessions. Please reference our workout
protocol descriptions (page 2) if you need a refresher on how Tabatas work.

BEGINNER BLOCK ADVANCED BLOCK

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

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

alternate foot jumps basic jumps
bodyweight squats bodyweight squats

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

basic jumps criss-crosses
mountain climbers cross mountain climbers

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

alternate foot jumps basic jumps
drop squats squat jumps

- Tabata 4: use 2 LB Rope - Tabata 4: use 1 LB Rope

basic jumps alternate foot jumps
mountain climbers cross mountain climbers

Rest 2 minutes in between Tabata rounds Rest 2 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE FALL FITNESS CHALLENGE | Page 7

 CHALLENGE | DAY 21

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Circuits 30 - 40 minutes Get Lean Set

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

Make sure to put on some good tunes 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 each round.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/4 LB rope Start with 1/4 LB rope

Round 1: Round 1:
5 minutes of jumping - light intensity 5 minutes of jumping - light intensity
1 minute rest 1 minute rest
4 minutes of jumping - medium intensity 3 minutes of jumping - medium intensity
1 minute rest 1 minute rest
2 minute of jumping - high intensity 2 minute of jumping - high intensity

Rest 3-5 minutes Rest 3 minutes

Round 2 – repeat round 1 using 1/2 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 FALL FITNESS CHALLENGE | Page 8