NOV 24

Rope & Run Rampage // Monday - 2025.11.24

Rounds-for-Time Cardio Rope

For Time:


  • 50 Double-Unders
  • 400 Meter Run
  • 40 Air Squats
  • 400 Meter Run
  • 30 Sit-Ups
  • 400 Meter Run
  • 20 Push-Ups
  • 400 Meter Run
  • 10 Burpees

Equipment: Jump Rope


Time Cap: 20 Minutes.


Instructions: Complete the designated reps of each exercise before moving on to the next, and finish each round with a 400 meter run. Keep a steady pace to maintain intensity throughout the workout.