Heavy  Rope  /  Lifting  Hybrid  Workout  

Overview  

This  is  a  supercharged  mass  building  workout.    The  structure  augments  a  traditional  full  body  weight  lifting  routine  with  an  intensive  heavy  weight  rope  component  that  will  stimulate  your  major  and  supporting  muscle  groups  with  the  dynamic,  coordinated  movement  to  give  you  that  deep  muscle  activation  and  good  pump.  

Warm  Up:    2-­‐3  minutes  of  continuous  jumping  with  the  1.25Lb  CrossRope  Power  cable.    Warming  up  with  a  heavier  rope  like  occurs  much  quicker  than  with  a  light  rope  because  of  the  high  level  of  upper  and  lower  body  activation.  

 Routine:    Along  with  each  lifting  set,  you  will  incorporate  1  to  2  sets  of  heavy  rope  jumping  with  the  1.25  Lb  Power  Rope  and  the  2.00  Lb  Strength  Rope  from  the  CrossRope  ‘Brute  Set.’    You  can  either  do  the  jumping  session  between  lifting  sets,  or  you  can  do  the  sets  at  the  end  between  exercises.    Try  to  complete  each  set  without  missing  a  jump.    If  you  do  miss,  do  not  rest.    As  your  strength  and  conditioning  progress,  consider  incorporating  the  3.00  Lb  Titan  Rope.  

 

Exercise   Sets   Reps   Crossrope   Sets   reps  

Dumbbell  Bench  Press   3   8   power

Rope   2   75  

Bent  Over  Barbell  Row   3   8   strength  

Rope   2   50  

Military  Press   2   10   power Rope   1   100  

Preacher  Curl   3   10   power Rope   2   75  

Triceps  Dip   2   10   strength  Rope   2   50  

Lat  Pull  Down   3   8   strength  Rope   1  

Max  in  2  minutes