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Balance-plank

Calf-leg-stretch

Back-extension

backhand-rowing

Fist-push-up-on-bag

Hip-raise-feet-on-bag

Hip-drop

Biceps-curl

Overhead-lift-with-drop

Military-press

Overhead-throw-down

Pass-through-legs

Push-over-obstacle

Overhead-hip-drop

Push-up-feet-on-bag

Single-arm-shrug

Swing-frontal

Single-arm-balance-press

Shoulder-carry-drop

Squat-with-bag-in-back

Toss-in-air-no-catch

Single-leg-squat

Triceps-press

Swing-sideways

Comments

Pullpushrope Workouts: For the PDF-file click here. For the countdown-timer click here.

Wo #1

Wo 2#

Wo #3

Wo #4

Wo #5

WO #6

Countdown-timer as video file

Pullpushrope Techniques

Side lunge

Toes-up side lunge

Overhead squat

Squat with overhead stretch

Assisted-squat

Single-leg squat

Crossing side lunge

Single-leg squat with hop

Abducted Balance lunge

Suspended lunge

Balance lunge with hop

Balance lunge

Suspended lunge with hop

Suspended abducted lunge

Overhead torso twist

Wide torso rotation

Suspended crossing lunge

Rope rowing

Standing hip pull-push

Incline rope climbing

Rope paddling

Standing pull-down

Asymmetric biceps pull

Single-arm chest pull

Single-arm neck pull

Single-arm deltoids pull

Single-arm long body pull

Standing roll-out

Throw-in pull-push

Rope towing

Pull through

Neck pull

Suspended kick-flex

Single-arm chest push

Single-leg plank

Single-leg pull-through

Side plank with reach

Horizontal pull-push plank

Side plank with hip push

Suspended donkey pull-push

Horizontal pull-push & crunch

Suspended clap push-up

Single-leg single-arm plank

Suspended single-leg push-up

Suspended push-up

Suspended crunch on hands

Suspended push-up & crunch

Suspended inclined leg-down push-up

Suspended push-up & crunch

Suspended jack-knife

Suspended incline push-up

Cross leg & hip stretch

Calf stretch

Suspended pendulum

Long torso-twist stretch

Lower back stretch

Side leg stretch

Frontal leg stretch

Neck & shoulder stretch

Short torso-twist stretch

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

Find the workouts for the Ropejumprope here.

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

Workout # 1 - IS 18

Workout # 2 - IS 19

Workout # 3 - IS 20

Workout # 4 - IS 21.5

Workout # 5 - IS 22

Workout # 6 - IS 22.5

Workout # 7 - IS 23

Workout # 8 - IS 23.5

Workout # 9 - IS 24

Workout # 10 - IS 25

• 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.