8/18/2025

Jump Rope Skill Session

Let's take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.

Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

The Intimidator

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set

Independence
@0:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set
@10:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
10 Dumbbell Box Step Overs after each set (35s/25s)(20)
@20:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set

Liberty
@0:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set
@10:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
10 Single Dumbbell Box Step Ups after each set (light)(20)
@20:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set

• Target time each set: 6:00-8:00

• Time cap each set: 8:00