Sign up & join the community. It's free! Sign up now!
Already a member? Login or
Heavy Rope Workout Plan
Start Plan (PRO)

Heavy Rope Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Improve Cardio
  • Get Ripped
  • Gain Strength
  •  
  •  
  •  
  •  
  •  
0 ratings
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
Download plan box
ASK A TRAINER
Trainer box
WORKOUT VIDEO
DIET PLAN
Diet plan box
Pro badge
PRO Only. Upgrade Now!
  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2

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 Chest blue Traps blue Shoulders blue Biceps blue Abs blue Quads blue Triceps blue Middleback blue Forearms blue Lats blue Lowerback blue Neck blue Calves blue Hamstrings blue Forearms orange Shoulders orange
1 person started this plan
0 Reviews Rate this plan

No Heavy Rope Workout Plan reviews yet.

FEEDBACK