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Heavy Rope Workout Plan
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Heavy Rope Workout Plan

30 Days / 2 Days per Week / Intermediate
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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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 1.0
3 3 1.0

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 1.0
3 2 1.0
3 3 1.0

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