Workout Description

Why This Workout Is Medium

This test has low mechanical load and short time under tension, but demands high coordination, timing, and relaxation under pressure. Many intermediate athletes can string moderate sets, yet pushing past fatigue and nerves to hold rhythm elevates difficulty. The primary limiter is skill efficiency, not strength or cardio, making it moderately challenging overall.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Fast, consistent rope turnover is key. Success hinges on smooth, quick cycles and minimal time-on-ground, especially as the set grows and fatigue threatens timing and cadence.
• Stamina (6/10): Requires sustained lower-leg rebounding and forearm/wrist turnover for up to a few minutes. Calves, feet, and small shoulder stabilizers must endure repetitive impact and motion without breaking rhythm.
• Power (5/10): Elastic, springy jumps and crisp wrist flicks require moderate explosiveness. Too much power disrupts rhythm; just enough bounce and snap maintains rope speed without excess vertical height.
• Endurance (4/10): Short, cyclical effort with breathing control, but not long enough to truly tax aerobic capacity. Heart rate rises moderately while focus stays on maintaining calm rhythm and consistent bounce for one sustained set.
• Flexibility (1/10): Basic ranges of motion only: neutral spine, slight plantar flexion, and relaxed shoulder positioning. Limited mobility needs beyond comfortable ankle and shoulder dynamics for efficient rope clearance.
• Strength (1/10): No significant external loading or maximal force demanded. The work comes from repetitive, light plyometric jumps and wrist rotation rather than high force production.

Movements

• Double-Under

Scaling Options

Scale to: Max unbroken Single-Unders • Max unbroken 'Penguin' jumps (double thigh taps per jump) • Max unbroken Double-Unders with two Single-Unders between each DU (S-S-DU pattern)

Scaling Explanation

These options preserve cadence, timing, and rope/wrist mechanics while reducing complexity so athletes can practice rhythm and accumulate longer, confidence-building sets.

Intended Stimulus

Calm, steady rhythm under building fatigue. You should feel springy and light on the feet, breathing through the nose or short exhales, shoulders relaxed, wrists doing the work. The goal is smooth cadence with minimal height per jump and quiet landings. Push focus, not force—once rhythm wobbles, the set will end.

Coach Insight

Pace: Settle early into a sustainable cadence. Small, consistent jumps and soft landings—no hero height. Keep elbows tucked and turn the rope with the wrists. One tip: Get the rope length right. Handles to mid-axilla/armpit is a great start, then adjust small. Avoid: Donkey kicks, arm circles, looking down, and rushing the first 20 reps. Relax your grip and breathe.

Benchmark Notes

These levels represent the size of your best unbroken set. Beginners aim to clear 5-15 consistently. Solid CrossFitters hit 50-100. Advanced athletes push 150-200, while elite rope technicians can exceed 300 when relaxed and efficient. Use the next level up as your target for today.

Modality Profile

This is a pure monostructural test using a jump rope. There is no external load to lift and no hanging or support-based gymnastics. All the demand centers on cyclical rope skipping speed, cadence, and breath control.

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