30 Day Jump Rope Fall Fitness Challenge - Week 4-1

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

That’s it! Now let’s get into the workouts.
CROSSROPE | 30 DAY JUMP ROPE FALL FITNESS CHALLENGE | Page 1

CHALLENGE | DAY 29
Workout Protocol Estimated Completion Time Recommended Ropes

Jump Rope Combo Tabata 20 minutes Get Fit Bundle
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 2 LB Rope - Tabata 1: use 2 LB Rope

basic jumps basic jumps
bodyweight squats side-to-side squats
- Tabata 2: use 1/2 LB Rope - Tabata 2: use 1/2 LB Rope

alternate foot jumps alternate foot jumps
drop squats frog jumps
- Tabata 3: use 1 LB Rope - Tabata 3: use 1 LB Rope

basic jumps alternate foot jumps
mountain climbers cross mountain climbers
- Tabata 4: use 1/4 LB Rope - Tabata 4: use 1/4 LB Rope

alternate foot jumps double unders
squat holds squat holds
Rest 2 minutes in between Tabata rounds Rest 2 minutes in between Tabata rounds
RESULTS
 Beginner  Advanced Result: _________________________________

CHALLENGE | DAY 30
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 1 LB Infinity Rope Use 2 LB Infinity Rope
Complete the following ladder of exercises: Complete the following ladder of exercises:
- Basic jumps: - Freestyle jumps:

50-100-150-150-100-50 25-100-150-150-100-50
- Walk-outs: 10 between rounds - Walk-out push-ups: 10 between rounds
Rest 2 min – switch to 2 LB Infinity Rope Rest 2 min – switch to 1 LB Infinity Rope
- Freestyle jumps: - Criss-crosses:

50-100-150-150-100-50 10-25-50-50-25-10
- Squat thrusts: 10 between rounds - Squat jumps: 10 between rounds
Rest 2 min – switch to 2 LB Infinity Rope
- Freestyle jumps:
50-100-150-150-100-50
- Burpees: 10 between rounds
RESULTS
 Beginner  Advanced Result: _________________________________

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30 DAY JUMP ROPE

FALL FITNESS CHALLENGE

Jump Rope Circuits

Jump Rope Rounds

Jump Rope Tabata

Jump Rope Ladder

Here is an example ladder exercises:

 Basic jumps: 25-50-100-50-25

Here is what that looks like when broken down:

 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

Workout Protocol Estimated Completion Time Recommended Ropes

BEGINNER BLOCK ADVANCED BLOCK

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

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

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

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

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE FALL FITNESS CHALLENGE | Page 2

Workout Protocol Estimated Completion Time Recommended Ropes

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 2 LB Infinity Rope

- Basic jumps: - Freestyle jumps:

- Freestyle jumps: - Criss-crosses:

Rest 2 min – switch to 2 LB Infinity Rope

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE FALL FITNESS CHALLENGE | Page 3

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