Jump rope
10 rounds of 1 min jumping, 30 s rest. Change the footwork every round.
- Slot
- Warm-up
- Focus
- Endurance
- Time
- 15 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 10 × 1:00 on, 30s off
- Equipment
- Jump rope, Floor space, Timer
How to do it
Jump rope at a relaxed pace for 1 minute, rest 30 seconds, and repeat for 10 rounds. Change the footwork each round: two-foot bounce, alternating feet (like running on the spot), high knees, side-to-side hops, then start the cycle again. Stay on the balls of your feet with small, quiet jumps, and slow down if your calves start to burn.
Who it’s for
Warming up when the wall is busy, or on a day when you want the heart rate up before you touch a hold. It takes almost no space, and the footwork wakes up your ankles and calves, which take the landings later.
Common mistakes
- Jumping too high. A centimetre or two is enough. Big jumps tire your calves in three rounds and teach nothing.
- Landing flat. Stay on the balls of your feet and let your ankles absorb the landing.
- Turning the rope with your arms. It’s the wrists. Elbows stay close to your sides.
- Keeping the same footwork for ten rounds. The variety is the point. Alternating feet, high knees and side-to-side hops each ask something different of your ankles.
How to progress
Once ten rounds feel easy, shorten the rest to fifteen seconds rather than making the rounds longer. Double-unders are the obvious next step, but they’re a skill of their own, so learn them fresh at the start of a session, not in round nine.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Power Endurance Keep your power through one hard move after another.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.