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Heavy Rope Workout Plan
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Heavy Rope Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
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Heavy Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
3 00:00:20 None
3 00:00:20 None
3 00:00:20 01:00
3 3 01:00

Notes:

The rope for the double rope climbs are going to be different lengths so just go up 4-5 hands on each side and then lower yourself back down.

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

Heavy Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 00:00:20 None
3 00:00:20 None
3 00:00:20 01:00
3 2 01:00
3 3 01:00

Notes:

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Biceps blue Forearms blue Quads blue Triceps blue Lats blue Middleback blue Lowerback blue Neck blue Chest blue Traps blue Shoulders blue Abs blue Calves blue Hamstrings blue Shoulders orange Forearms orange
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