Jump Rope

Jumping rope is an outstanding way to improve endurance, agility, speed, and coordination.  When I was a competitive wrestler I spent some time everyday working with a jumprope to develop better footwork. We normally do double-unders due to the immense effort required but today we will be doing single skips to develop quicker feet. 

Jump ropes are compact and easy to carry.  Everyone should have a "go bag" for travelling or work that has the essentials for getting a workout.  We have jumpropes on sale for $6 today, so pick one up for the road!  Buy 2 for $10. 

Today's Workout

3 Rounds of:

Count total repetitions for each round

• 1 minute attacking the heavy bag (count each solid strike on the bag)
• 1 minute Kettlebell Swings (20#/35#)
• 1 minute Skipping Rope (single jumps, alternating legs)
• 1 minute Thrusters (35#/65#)
• 1 minute Rest

Today's Endurance Workout

Yasso 800's

10 Rounds of:

Swim:  200m
Bike: 3k
Run: 800m
Row: 1k

Rest as long as the interval took.  If training for a marathon, try to keep the pace equal to your anticipated marathon time.  (If you want to run a 3 hour, 30 minute marathon, you would run each 800 in 3minutes, 30 seconds.)