Here are 5 power workouts to test your jumping skills and master the jump rope. You’ll find a mix of well-known benchmarks, routines that have appeared in the CrossFit Open and CrossFit Games, among others. 

In recent years, jump rope exercises have gained a lot of prominence in our sport: this exercise is incredible for improving our endurance and coordination, but it’s also incredibly versatile.

Each of these workouts challenges our jump rope skills in different ways: we’ll have routines focused on unbroken endurance, where we must maintain a steady pace for longer, and workouts that will test us in moments of fatigue to improve our coordination. We’ll also experiment with crossovers, which are a fun and advanced variation that will help diversify our training and enhance our overall jump rope skills.

These workouts are designed to be done with intensity. You can do them regularly to measure your progress and fine-tune your jump rope skills:

WOD CROSSFIT OPEN 21.1

Every year, there’s a WOD in the CrossFit Open that catches us off guard. Without a doubt, the first WOD of 2021 with its endless Wall Walks was one of them.

For Time

1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders
Time Cap: 15 minutes 

WOD FLIGHT SIMULATOR

Master the jump rope with this workout: one of the best benchmarks for building stamina. Watch out! Sore calves are practically guaranteed.

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

WOD CROSSFIT OPEN 17.5 & WOD CROSSFIT GAMES 2017

We all know that any WOD starting with “10 rounds” is going to hurt. If you add the word Thrusters, hope for rest is almost non-existent.

In the 2017 CrossFit Open, CrossFit challenged us with this workout:

For Time

10 rounds:
9 thrusters
35 double-unders

M 95 lb.   F 65 lb.
Time cap: 12 minutes

As if that wasn’t enough, the same year, they surprised elite athletes who reached the CrossFit Games (having already completed the Open WOD) with a heavier adaptation of the same workout, called “HEAVY 17.5.” Dare to try it?

For Time

10 rounds:
9 thrusters
35 double-unders

M 125 lb.   F 85 lb.
Time cap: 12 minutes

WOD CROSS-RUN

Running and crossover jumps. What could go wrong?  

Here’s a tip: this is a perfect WOD to use slightly softer training shoes.

For Time

25 Crossovers
800 meter Run
50 Crossovers
600 meter Run
75 Crossovers
400 meter Run
100 Crossovers
200 meter Run

WOD CROSSFIT 240826

Every day, the CrossFit website publishes a Workout of the Day that can be great for your Open box sessions. Recently, they published this one, which we especially liked for being an advanced variation of the classic “Annie” Benchmark, combining 150 Double-Unders with 150 Sit-ups.  

This new version reduces the number of reps but significantly increases the complexity of the exercises. Brutal!

For Time

30-25-20-15-10
Double-under crossovers
Toes-to-bars

Find the best jump ropes for your CrossFit workouts at the Fittest Freakest online store.