Crossropes For Power and Performance Training

Four Week Workout Program
This workout program is designed to build strength, power, and athleticism with a combination
of performance training and Crossrope conditioning.
WEEK ONE
MONDAY:
1. Power Clean 5x5, Rest 2-3 minutes
2. A) Bench Press 3x6, rest 90-120 seconds

B) Plank 3x60 seconds, rest 60 seconds
3. Dumbbell Walking lunge 3x8-10, rest 90 seconds
4. A) Farmers Walk 3x45 seconds rest 0 seconds

B) Push Up 3x45 seconds, rest 60 seconds
Jump Rope Exercise:
Time: 6 Minutes
Great for: Building Power
Best jump rope to use: Bolt Set
Complete as many rounds as you can of the following exercises in six (6) minutes:
15 double-unders
Squat Jump x 5
Rest as needed, but the timer keeps going.
TUESDAY:
Off or light jump rope, 15 minutes, simple skips.

WEDNESDAY:
1. Push Press 5x5, Rest 2-3 minutes

https://www.youtube.com/watch?v=jSRwOitLXaA
2. A) Deadlift 4x6, rest 90-120 seconds

B) Side Plank 3x30 seconds, rest 60 seconds
3. Chin Up 3x8-10 rest 90 seconds
4. A) Dumbbell Single Leg RDL 3x6/side rest 30 seconds
B) Wheel Rollout 3x6-10, Rest 90 seconds
Jump Rope Exercise:
Estimated time for completion: 10 minutes

Great for: endurance and conditioning
Best jump rope to use: 1/4 Lb Agility Rope
Objective: complete ten (10) rounds of the following exercises for time:
100 jump rope alternating feet (medium intensity)

50 mountain climbers (50 each leg)
Rest 30 seconds between each round.
THURSDAY: Off
FRIDAY:
1. A) Back Squat 5x5, rest 1minute
B) Jump Squat 5x5 Rest 2 minutes
https://www.youtube.com/watch?v=hjYny42x1Ak
2. A) Barbell Bent over Row 4x6 Rest 1 minute
B) Elbow Tap 4x6/side rest 1 minute
https://www.instagram.com/p/BCZRA5aqwYg/?taken-by=bachperformance
3. A) Dumbbell Single arm bench press 3x8/side, rest 60 seconds
B) Dumbbell Single arm row 3x8/side rest 60 seconds
https://www.youtube.com/watch?v=EcGCUNwMKMU
4. A) Barbell Hip Thrust 3x12, rest 90 seconds
B) Kettlebell Single Arm Farmers Walk 3x40 steps/hand, rest 90 seconds
https://vimeo.com/156273917
SATURDAY:
Hard Jump Rope Exercise:

Best jump rope to use: 1/4 Lb Agility Rope OR 5 Oz Stamina Rope
Objective: complete as many rounds as you can of the following exercises in 15 minutes:
25 jump rope side-to-side

25 jump rope front-to-back
25 jump rope scissor steps
25 jump rope alternating feet
*Perform all at moderate intensity
Rest 30 seconds between rounds

SUNDAY: Off
WEEK TWO
MONDAY:
1.Power Clean 4x4, Rest 2-3 minutes

2a. Bench Press 3x5, rest 90-120 seconds
2b. Plank 3x60 seconds, rest 60 seconds
3. Dumbbell Walking lunge 3x10, rest 90 seconds
4a. Farmers Walk 3x50 seconds rest 0 seconds
4b. Push Up 3x50 seconds, rest 60 seconds
Jump Rope Exercise:
Time: 8 Minutes
Great for: building power
15 double unders
Squat Jump x5
TUESDAY: Off or light jump rope, 15 minutes, simple skips.

WEDNESDAY:
2a.Deadlift 4x4, rest 90-120 seconds

2b. Side Plank 3x30 seconds, rest 60 seconds
3. Chin Up 3x10 rest 90 seconds

4a. Dumbbell Single Leg RDL 3x8/side rest 30 seconds
4b. AB Wheel Rollout 3x10, Rest 90 seconds
Jump Rope Exercise:


THURSDAY: OFF
FRIDAY:
1a. Back Squat 4x4, rest 1minute

1b. Jump Squat 4x4 Rest 2 minutes
2a. Barbell Bent over Row 4x5 Rest 1 minute

2b. Elbow Tap 4x5/side rest 1 minute
3a. Dumbbell Single arm bench press 3x8/side, rest 60 seconds

3b. Dumbbell Single arm row 3x8/side rest 60 seconds
4a. Barbell Hip Thrust 3x12, rest 90 seconds

4b. Kettlebell Single Arm Farmers Walk 3x40 steps/hand, rest 90 seconds
SATURDAY:


SUNDAY: Off
WEEK THREE
MONDAY:
1. Power Clean 4x3, Rest 2-3 minutes

2a. Bench Press 4x3, rest 90-120 seconds
Jump Rope Exercise:
Time: 10 Minutes
15 double unders
Squat Jump x5
WEDNESDAY:
2a.Deadlift 4x3, rest 90-120 seconds

Jump Rope Exercise:


THURSDAY: Off
FRIDAY:
1a. Back Squat 4x3, rest 1minute

1b. Jump Squat 4x3 Rest 2 minutes



SATURDAY:


SUNDAY: Off
WEEK FOUR
MONDAY:
1.Power Clean 5x5,4,3,2,1 Rest 2-3 minutes

2a. Bench Press 5x5,4,3,2,1, rest 90-120 seconds
Jump Rope Exercise:
Time: 10 Minutes
15 double unders
Squat Jump x5

WEDNESDAY:
2a.Deadlift 5x5, 4, 3, 2, 1 rest 90-120 seconds

Jump Rope Exercise:


THURSDAY: Off
FRIDAY:
1a. Back Squat 5x5,4,3,2,1 rest 1minute

1b. Jump Squat 5x5,4,3,2,1 Rest 2 minutes



SATURDAY:


SUNDAY: Off
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Crossropes For Power and Performance Training

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Four Week Workout Program

2. A) Bench Press 3x6, rest 90-120 seconds

3. Dumbbell Walking lunge 3x8-10, rest 90 seconds

4. A) Farmers Walk 3x45 seconds rest 0 seconds

Great for: Building Power

Best jump rope to use: Bolt Set

Off or light jump rope, 15 minutes, simple skips.

1. Push Press 5x5, Rest 2-3 minutes

2. A) Deadlift 4x6, rest 90-120 seconds

3. Chin Up 3x8-10 rest 90 seconds

4. A) Dumbbell Single Leg RDL 3x6/side rest 30 seconds

B) Wheel Rollout 3x6-10, Rest 90 seconds

Jump Rope Exercise:

Estimated time for completion: 10 minutes

100 jump rope alternating feet (medium intensity)

Estimated time for completion: 10 minutes

25 jump rope side-to-side

Rest 30 seconds between rounds

1.Power Clean 4x4, Rest 2-3 minutes

Jump Rope Exercise:

Rest as needed, but the timer keeps going.

TUESDAY: Off or light jump rope, 15 minutes, simple skips.

1. Push Press 4x4, Rest 2-3 minutes

2a.Deadlift 4x4, rest 90-120 seconds

3. Chin Up 3x10 rest 90 seconds

Jump Rope Exercise:

Estimated time for completion: 12 minutes

100 jump rope alternating feet (medium intensity)

Rest 30 seconds between each round.

1a. Back Squat 4x4, rest 1minute

2a. Barbell Bent over Row 4x5 Rest 1 minute

3a. Dumbbell Single arm bench press 3x8/side, rest 60 seconds

4a. Barbell Hip Thrust 3x12, rest 90 seconds

Estimated time for completion: 12 minutes

25 jump rope side-to-side

Rest 30 seconds between rounds

1. Power Clean 4x3, Rest 2-3 minutes

Jump Rope Exercise:

1. Push Press 4x3, Rest 2-3 minutes

2a.Deadlift 4x3, rest 90-120 seconds

2b. Side Plank 3x30 seconds, rest 60 seconds

3. Chin Up 3x10 rest 90 seconds

Jump Rope Exercise:

Estimated time for completion: 12 minutes

100 jump rope alternating feet (medium intensity)

Rest 30 seconds between each round.

1a. Back Squat 4x3, rest 1minute

2a. Barbell Bent over Row 4x5 Rest 1 minute

3a. Dumbbell Single arm bench press 3x8/side, rest 60 seconds

4a. Barbell Hip Thrust 3x12, rest 90 seconds

Estimated time for completion: 12 minutes

25 jump rope side-to-side

Rest 30 seconds between rounds

1.Power Clean 5x5,4,3,2,1 Rest 2-3 minutes

Jump Rope Exercise:

TUESDAY: Off or light jump rope, 15 minutes, simple skips.

1. Push Press 3x3, Rest 2-3 minutes

2a.Deadlift 5x5, 4, 3, 2, 1 rest 90-120 seconds

2b. Side Plank 3x30 seconds, rest 60 seconds

3. Chin Up 3x10 rest 90 seconds

Jump Rope Exercise:

Estimated time for completion: 15 minutes

100 jump rope alternating feet (medium intensity)