Ropes Course

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As pieces of training equipment go, it’s hard to beat a jump rope. It’s easy to use, highly portable and can serve a multitude of functions in your workout program. Jumping rope is great for dynamic warm-ups, agility and footwork, high-intensity interval training, and lower-intensity conditioning work for endurance-oriented sports like boxing, MMA and soccer. And that’s just using a standard rope. A heavy rope can add even more to your training, offering a full-body workout that torches the shoulders, improves forearm and grip strength, and boosts metabolism when added to a lifting circuit or done as its own HIIT session. 

When deciding whether to purchase a standard or weighted rope, here’s another option: all of the above, via the CrossRope. One complete CrossRope interchangeable set (crossrope.com; $140) includes seven different ropes/cables that can be attached to either of two handles. Ropes range from a 1.9-ounce speed rope (aka “Sprint”) to the 3-pound “Titan.” Each individual CrossRope consists of a galvanized steel cable encased in a vinyl coating, providing strength and resilience to wear and tear. Other purchasing options include a single rope with handles starting at $40 and two-rope sets starting at $50.

Jump This Way

Want to add a new dimension to your training? Try one or both these sample heavy-rope workouts, courtesy of CrossRope owner Dave Hunt.

Workout 1: 

Rope Weight

Sets

Reps

Pace

Rest Interval

Power Rope (1.25 lbs.)

1

100

medium

1 minute

Strength Rope (2 lbs.)

1

100

slow

1 minute

Power Rope (1.25 lbs.)

3

30 seconds

fast

30 seconds per set

Strength Rope (2 lbs.)

1

250

slow