30 DAY JUMP ROPE

FALL FITNESS CHALLENGE

WEEK 4 | 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.

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 CHALLENGE | DAY 22

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Ladder 20 - 30 minutes Get Fit Bundle

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 1/4 LB Infinity Rope Use 1/2 LB Infinity Rope

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

- Alternate foot jumps: - Alternate foot jumps:

50-100-200-100-50 50-100-200-100-50
- Push-ups: 10 between rounds - Push-ups: 15 between rounds

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

- Basic jumps: - Basic jumps:

50-100-200-100-50 50-100-200-100-50
- Squat jumps: 10 between rounds - Squat jumps: 15 between rounds

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 23

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Rounds 25 - 30 minutes Get Lean Set

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: 6 minutes

100 freestyle jumps 50 criss-crosses
10 drop squats 10 drop squats
10 crunches 20 crunches

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

Set timer to: 5 minutes Set timer to: 6 minutes

100 freestyle jumps 100 freestyle jumps
10 squat thrusts 10 burpees

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

Set timer to: 4 minutes Set timer to: 6 minutes

100 freestyle jumps 50 double unders
10 bodyweight squats 20 bodyweight squats
20 Russian core twists 20 Russian core twists

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

Set timer to: 5 minutes Set timer to: 6 minutes

100 freestyle jumps 100 freestyle jumps
10 walk-outs 10 walk-out push-ups

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 24

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Combo Tabata 15 - 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 1 LB Rope

alternate foot jumps alternate foot jumps
mountain climbers cross mountain climbers

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

basic jumps basic jumps
squat holds squat holds

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

alternate foot jumps criss-crosses
extended planks cross mountain climbers

Rest 2 minutes in between Tabata rounds - Tabata 4: use 2 LB Rope

basic jumps
squat jumps

Rest 2 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 25

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 26

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:
2 minutes of jumping 2 minutes of jumping
1 minute rest 1 minute rest
4 minutes of jumping 4 minutes of jumping
1 minute rest 1 minute rest
6 minutes of jumping 6 minutes of jumping
1 minute rest
Rest 3-5 minutes 4 minutes of jumping

Round 2 – repeat round 1 using 1/2 LB rope Rest 3-5 minutes

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

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 27

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Ladder 25 - 35 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 2 LB Infinity Rope Use 2 LB Infinity Rope

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

- Basic jumps: - Basic jumps:

125-100-50-100-125 125-100-50-100-125
- Walk-outs: 10 between rounds - Walk-out push-ups: 10 between rounds

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

- Freestyle jumps: - Alternate foot jumps:

125-100-50-100-125 125-100-50-100-125
- Bodyweight squats: 10 between rounds - Squat jumps: 10 between rounds

Rest 2 min – switch to 2 LB Infinity Rope

- Basic jumps:
125-100-50-100-125
- Squat thrusts: 10 between rounds

RESULTS

 Beginner  Advanced Result: _________________________________

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 CHALLENGE | DAY 28

Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Rounds 25 - 30 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 LB Rope Start with 2 LB Rope

Set timer to: 5 minutes Set timer to: 6 minutes

100 freestyle jumps 100 freestyle jumps
10 forward lunges 10 forward / backward lunges (alternate each set)
10 crunches 20 crunches

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

Set timer to: 5 minutes Set timer to: 6 minutes

120 freestyle jumps 50 criss-crosses
20 mountain climbers 20 mountain climbers

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

Set timer to: 5 minutes Set timer to: 6 minutes

100 freestyle jumps 100 freestyle jumps
10 push-ups 10 push-ups
10 crunches 20 crunches

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

Set timer to: 5 minutes Set timer to: 6 minutes

100 freestyle jumps 50 double unders
20 Russian core twists 20 Russian core twists

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE FALL FITNESS CHALLENGE | Page 8