CrossRope swift set body weight ROUTINE

Background: This is a timed workout that you can do anywhere with a CrossRope Swift Set, your body and a wall
with no additional equipment required.

Objective: To improve full body conditioning and athleticism through dynamic jump rope exercises and focused,
high intensity bodyweight exercises. Write down your performances and take notes to track your progress.

Technique and Skill Considerations: As always, technique is paramount for efficiency, performance and safety.
Here are a list of the necessary skills and skill substitutes:

Jump Rope Skills Body Weight Skills

-Alternate Leg (Running in place) -Hand Stand Push Up (or sub regular push up)
-Side-Side-Under (left swing- right swing - regular jump) -Military Crunches (alternate opposite elbow
(or sub side to side jumps) to alternate knee like a bicycle motion)
-Single Leg Jumps (sub double leg) -Tuck jumps (max vert jump and pull up legs)
-Double Unders (or sub 3x single unders e.g.- 75->225)

Complete 3 Sets as follows. Record total time.

Reps Reps Reps

Exercise Skill
Set 1 Set 2 Set 3
Explode Cable
Alternate Leg 150 100 50
Jumps

Hand Stand Push Up 15 10 5

Side-Side-
Speed Cable Jumps 50 30 15
Under

Military Crunches (4 count=1) 50 30 15

Explode Cable
1 leg jump 75 ea 50 ea 25 ea
Jumps

Tuck Jumps 15 10 5

Speed Cable Jumps Double Unders 75 50 25

TOTAL TIME:

Notes: