Gettin’ Dope with the Rope

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as you need depending on your fitness level and intensity needs.

Elise and I are back for this week’s WOW (no off camera snickering from me in this one).

You’ll need a rope, a medicine ball or alternate weight like a dumbbell (or 20 pound bag of soil – functional! What What?!), and a timer (or a lackey who can count to 60). This week we’re hitting the core, particularly the obliques, and the chest and shoulders. Oh and we’re throwing in a few bouts of cardio for good measure. Yep, getting dope with the rope.

Do 4 rounds of the following:

10/10 Diagonal Chops
15 Leopard Crawl Paces
10/10 Russian Twists
60 seconds jumping rope

Click here or on the video above to see the workout. The video is a little long this week, but oh so entertaining.

Post your time to comments.


  1. Beth on April 7, 2014 at 3:35 pm

    That’s some fancy rope footwork. And what a Leopard… sleek. I’ll go back to drinking water, now. That I can do.

  2. michelle on April 7, 2014 at 3:38 pm

    Sad face, Beth! Feel better. You’ll have a lot of work to do to regain your Dump the Slump lead when you get back.