7 Speed Rope WODS you need to try

WHY SKIPPING?

 

Top athletes have been skipping forever

 

Track & field athletes, boxers, wrestlers & UFC fighters have used skipping as a staple of their training routine for years. Where has that got them? Exceptional physiques, high levels of fitness and performance.

If your sport involves speed, agility, reactions, coordination or footwork then you can benefit from jumping rope.

There are benefits for the non-athletic/sporting types too (like Cross Fitters, or people who just like to be good at exercise).

 

Benefits include:

 

– Cardiovascular health

 – Improved posture

 – Improved bone density

 – Decreased muscle imbalances

 – Total body conditioning

 – Injury prevention

 – Fat burning

 

ZERO EXCUSES FOR MISSING A WORKOUT

 

I can’t afford a gym membership…

I don’t have time to get to training…. 

I hate going to the gym when its international biceps day…

Inexpensive & ultra portable there are no more excuses for missing a workout. Skipping can be done almost anywhere, you can probably skip in your kitchen if you really want to.

Going on holidays? No worries, throw your speed rope in your bag and you are set. On a side note, while backpacking through South America my speed rope also made an excellent clothes line, speed ropes = extremely practical. 

 

GREAT CROSS TRAINING TOOL

 

Bored of traditional cardio?

Mix it up with some interval style training with a speed rope. Don’t let the simplicity of skipping deceive you, anything more than 5 mins on the rope and you will be dripping with sweat. 

In addition to adding variety to your workout, skipping is actually lower impact then traditional forms of cardio like running. Many runners heel strike, which jars the joints, skipping on the other hand forces trainees to land on the toes transferring the impact through the leg muscles instead of the joints.

 

THE WORKOUTS

 

Now you have a better understanding of why you should be skipping here is a list of 7 WODS you need to try. Enjoy.

 

WOD 1:

10-1 Burpee pull up ladder (BPU) , superset with 100 skips

10 BPU, 100 skips , 9 BPU, 100 skips, 8, 100, 7, 100…. 1 BPU

WOD 2:

50 – 40 – 30 – 20 -10

Double Unders 

Wall balls

WOD 3:

8mins EMOTM (Every minute on the minute)

20sec double unders

40sec recovery

WOD 4:

Race to 200 double unders / 600 normal skips

Do as many double unders as possible, every fail complete 5 burpees

WOD 5:

10 rounds of:

100 skips / 50 double unders

50m sprint (recovery is your walk back)

WOD 6:

5 rounds of:

60 double unders / 120 normal skips

30 O/H squats (holding the rope)

15 jump squats

WOD 7:

Race to 1000 skips

Every 30secs do 5 froggers

 

THE BALLISTIC VERDICT:

 

Skipping is extremely underrated, there is a reason top athletes have been doing it for decades. Whether you are an athlete or a weekend warrior skipping can be extremely beneficial for a variety of goals, we can’t recommend it highly enough.

 

If you don’t have a speed rope yet you can get one here!

 

Give the workouts a try and let us know how you go!