FEB 7

Rope Racer // Friday - 2025.02.07

For Time Cardio Rope

For Time:


  • 50 Double-unders
  • 400 Meter Run
  • 40 Box Jumps
  • 400 Meter Run
  • 30 Wall Balls
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 10 Rope Climbs

Equipment:
- Rope for double-unders and climbs
- Box for box jumps
- Wall ball
- Timer for tracking time


Time Cap: 20 Minutes.


Instructions: Make sure to scale the movements and reps as needed to maintain intensity throughout the workout. Focus on maintaining a steady pace during the runs to keep the heart rate up.