Ropejumprope Workout # 1 - Intensity Score 18

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (1/10)

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Ropejumprope Workout # 2 - Intensity Score 19

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (2/10)

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Ropejumprope Workout # 3 (Intensity Score 20)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (3/10)

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Ropejumprope Workout # 4 (Intensity Score 21.5)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (4/10)

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Ropejumprope Workout # 5 (Intensity Score 22)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (5/10)

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Ropejumprope Workout # 6 (Intensity Score 22.5)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (6/10)

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Ropejumprope Workout # 7 (Intensity Score 23)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (7/10)

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Ropejumprope Workout # 8 (Intensity Score 23.5)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (8/10)

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Ropejumprope Workout # 9 (Intensity Score 24)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (9/10)

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Ropejumprope Workout # 10 (Intensity Score 25)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (10/10)

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Ropejumprope Techniques

Overview of skipping & swinging techniques for duvıde Ropejumprope with video clips of 5-15 seconds

Bell

Jump with closed feet back and forth. [Large Video]

Bell criss-cross

Jump with closed feet back and forth while criss-crossing arms. [Large Video]

Bowlegs-knockknees

Jump on your toes one jump pointing outside the next pointing inside. [Large Video]

Butt-kick

Thrust heels to buttocks alternately. [Large Video]

Butt-kick criss-cross

Thrust heels to buttocks alternately while criss-crossing arms. [Large Video]

Can-can

Jump on one foot and kick other foot as high as possible in front. [Large Video]

Closed-feet criss-cross

Keep feet & knees together. Jump only high enough to let rope pass while criss-crossing arms. [Large Video]

Closed-feet max-speed

Keep feet & knees together. Jump as fast as possible only high enough to let rope pass. [Large Video]

Closed-feet skip

Keep feet & knees together. Jump only high enough to let rope pass. [Large Video]

Criss-cross backward

Two closed feet jumps backward than one jump with crossed arms. [Large Video]

Crissfront-crossback hop

Do a side swing then cross with one arm in front and the other in back. [Large Video]

Double-unders

Jump with closed-feet 3 times then do 1 double-under. [Large Video]

Figure-8-swing double-hand

Swing rope in front with closed forearms describing the figure 8. Movement comes from the hip. [Large Video]

Figure-8-swing single-hand

Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds. [Large Video]

Flapping

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists. [Large Video]

Haymaker

Hold both handles in one hand, bend over and swing the rope parallel to the ground and jump over it. Change hands after ten jumps. [Large Video]

Helicopter-swing

Rotate the rope with closed forearms over your head. Change direction after 10 rotations. [Large Video]

Jog-trot

Jump from one foot to other only high enough to let the rope pass. [Large Video]

Jog-trot criss-cross

Jump from one foot to other while criss-crossing arms. [Large Video]

Jumping-Jack

Jump spreading and closing legs sideways. [Large Video]

Jumping-Jack criss-cross

Jump spreading and closing legs sideways while criss-crossing arms. [Large Video]

Kick-step

Jump on each foot two times, every other jump swing for a kick. [Large Video]

Kick-step criss-cross

Jump on each foot two times, every other jump swing for a kick while criss-crossing arms. [Large Video]

Knee-to-chest

Alternately pull one knee to chest with low intermediate jump inbetween. [Large Video]

Leg-swing

Jump on one foot and swing other leg back and forth as far as possible. Change legs after 5 jumps. [Large Video]

Lunges with side-swing

Do a left right side swing then go down into a lung with one leg back, go up do one regular jump do a side swing and go down with other leg back... [Large Video]

Marshaller

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders. [Large Video]

Pendulum

Swing your legs sideways alternately [Large Video]

Push-up jump

Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times... [Large Video]

Run-step

Lift legs as if running on spot. [Large Video]

Run-step criss-cross

Lift legs as if running on spot while criss-crossing arms. [Large Video]

Scissors

Jump spreading legs to front and back. [Large Video]

Scissors criss-cross

Jump spreading legs to front and back while criss-crossing arms. [Large Video]

Side-step

Jump sideways from one foot to other. [Large Video]

Side-step criss-cross

Jump sideways from one foot to other while criss-crossing arms. [Large Video]

Side-swing criss-cross

Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side. [Large Video]

Single-feet

Jump 10 times on each leg. [Large Video]

Single-feet criss-cross

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing. [Large Video]

Slalom

Jump with closed feet from one side to other. [Large Video]

Slalom criss-cross

Jump with closed feet from one side to other while criss-crossing arms. [Large Video]

Slow-hop

Jump as slowly as possible with closed feet without intermediate jump. [Large Video]

Speedy short-step

Lift your feet alternately only high enough to let the rope pass. [Large Video]

Speedy short-step criss-cross

Lift your feet alternately only high enough to let the rope pass while criss-crossing arms. [Large Video]

Sprint-step

Alternate high knee with each rotation. [Large Video]

Squat-skip

Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5-10 jumps then go up again. [Large Video]

Swing-change f/b w. half-turn

Jump forward, do a side-swing & pivot 180 degree. Now jumping backward 3 times. When the rope is swinging upwards, turn again 180 degree and continue jumping forward 3 times... [Large Video]

Tiptoe-skip

Jump on tiptoes with closed feet. [Large Video]

Tiptoe-skip criss-cross

Jump on tiptoes with closed feet while criss-crossing arms. [Large Video]

Twister

Jump with closed feet while twisting hip from one side to other. [Large Video]

Twister criss-cross

Jump with closed feet twisting hip from one side to other while criss-crossing arms. [Large Video]

Comments

Ropejumprope Workouts

10 Workouts for the duvide Ropejumprope with intensity scores (IS) from 18 to 25 points

Click on images to access the countdown timer for each workout and full description with videos!

Each workout consists of 6 different jump rope techniques for the duvıde Ropejumprope.
There is always one minute of jumping and 30 seconds rest between each technique. After every finished cycle there is a rest of 90 seconds.
The ">>" brackets mean forward jumping and "<<" backward jumping (red and green add even more visual).
All techniques have an intensity grade from 1-6 where 1 is the lowest (just swinging the rope) and 6 the highest grade (e.g squat-skip). Darker shade of yellow also indicates higher intensity.
Each workout has an accumulated intensity score where WO # 2 ist relatively more difficult than WO # 1, etc.
The techniques list can also only be used as a guideline of what technique to practice or as a suggestion to put together your own WO.
Watch the videos of the Ropejumprope techniques here.
The WOs can also be printed out by using these pdf-files.
If you have questions or suggestions please contact me here.
Order your duvide Ropejumprope here.