by Ericka Arguedas | RXSG Marketing Director
When preparing for CrossFit or HYROX, athletes realize that every second counts and that every motion needs to be done swiftly and precisely.
These sports put the competitors' strength, speed, coordination, agility, and mental tenacity to the test. A lot of athletes work on their running, rowing, or barbell training, but jump roping is a simple yet powerful technique that can make a big difference in how well they do.
We have seen athletes of all levels, from novices to CrossFit Games champions, use jump ropes to get stronger, get better at their sport, and push their mental limits. If you want to beat your best time on "Fran" or win your next HYROX race, the appropriate rope can make a major difference.
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Why is it important to use a jump rope when doing CrossFit and HYROX?
CrossFit and HYROX are both full-body workouts that combine strength and fitness. Athletes often test their double unders (DUs) in both CrossFit courses and competitions. Athletes in HYROX have to keep their heart rate up while running 8 km and traveling through 8 demanding stations. Jump rope training gives you the perfect amount of strength, skill, and willpower to play these sports.
Watch ► The Ultimate Drag Rope review by Hyrox athlete Chris Harris
Endurance: Jumping rope quickly raises your heart rate and keeps it up, which is good for both your aerobic and anaerobic pathways.
People generally can't do their best with barbells or sled handles because their grip and forearms aren't strong enough.
Mental Toughness: One of the finest methods to test your focus and patience is to do hundreds of double unders or heavy rope singles.
Get the right jump rope
Using a Jump Rope to Get Fit
Jumping rope instantly elevates your heart rate and keeps it there. A 10-minute session of unbroken single unders can be just as stressful on your heart as a steady run, but it also helps you with coordination and rhythm. Interval sets, which are made up of short bursts of double unders and rest intervals, are like the quick bursts of hard work that happen in a competition.
The RapidFit Adjustable Rope is perfect for this. It's easy to carry, quick to size, and helps athletes work out anywhere, from the garage to the track. The rope gives HYROX athletes who already run a lot a new way to do things and helps them run faster without placing more stress on their joints.
Sample Endurance Workout:
Five times:
- You can do double unders for up to two minutes with the RapidFit.
- Take a minute to rest.
- Ran 400m as fast as a race
The Hidden Benefit: Strength in the Grip and Forearm
Pull-ups and farmer carries are two exercises that athletes often think of when they think about grip training. But people don't usually think of jump rope as a unique approach to increase forearm endurance.
Why is grip important in CrossFit and HYROX?
When you do a lot of barbell cycles, pull-ups, or kettlebell exercises in CrossFit, your grip can get tired.
In HYROX, sled pushes, sled pulls, wall balls, and farmer carries all exert a lot of strain on the wrists and forearms.
Jumping rope exercises the stabilizing muscles in the forearms by keeping them stiff, regulating the wrists, and moving smoothly. Over time, this gives you the strength you need to hold on to heavy things while you're weary.
Jumping Rope to Work on Your Grip
This is where the Rx Drag Rope really shines. The air drag on the rope is what makes it heavy, and it works the shoulders, grip, and forearms in a manner that nothing else does. A lot of the best CrossFitters utilize it to improve their grip during competitions.
Grip Endurance Drill Example:
5 Rounds:
30 seconds Double unders using a drag rope (or singles if you're weary)
Like a farmer, hold heavy dumbbells for 30 seconds.
Take a minute to relax.
Are you ready to set your grip on fire?
Mental Toughness: Going beyond what your body can do
Jumping rope might be the best approach to make your mind stronger for functional fitness. People who have done double unders know how irritating it is to keep falling. To do well, you need to be able to concentrate, keep a steady rhythm, and quickly get back on track after making a mistake.
What Jump Rope Does for the Brain
What Jump Rope Does for the Brain
Anger Tolerance: Tripping teaches athletes how to be patient and strong.
Training for discomfort: Long sets of jump rope are monotonous, painful, and taxing.
Keeping your cool when things get tough: If you miss reps in a competition, you may lose a lot of time. Using a competition-grade rope like the EVO FRE Speed Rope helps athletes learn how to stay in rhythm when things become tough.
People typically get DUs when they are weary in CrossFit. You don't have to program the rope directly in HYROX, but doing burpee broad jumps or wall balls is quite mentally taxing. Jumping rope can help you learn how to stay cool when things get tough.
Jump Rope as Part of Your Workout
You shouldn't only ponder about jump rope; you should make a plan for it. Here are some ways you can use it:
Five minutes of easy jump rope is a good way to warm up and improve coordination.
Skill Work: Use the EVO to practice double unders or crossover drills for 5 to 10 minutes.
Conditioning Circuits: To get a good workout, mix rope with row, bike, or running intervals.
Accessory Training: After your strength training, do heavy drag rope exercises to make your grip stronger.
Sample workouts
Skill conditioning in Hyrox:
3 Rounds for Time:
- 100 double unders.
- Row 500 meters
- Twenty balls on the wall
- Run 200 meters
Skill conditioning in CrossFit:
Every minute for 12 minutes:
- Minute 1: 50 double unders with EVO
- Minute 2: 12 toes to the bar
- Take a break at minute 3
HOW TO DO A DOUBLE UNDER
Jump Rope: The Great Equalizer
Jump rope is an excellent piece of equipment for CrossFit and HYROX because it's easy to find. Unlike heavy barbells or specialized tools, a rope is easy to carry, cheap, and helpful in a lot of ways. You can work out anywhere, such as at the gym, on the track, or in your garage.
Athletes can tailor their training with Rx Smart Gear's assortment of ropes to match their needs:
The EVO G2 Speed Rope is meant for competition and to help you do double unders more easily.
Drag Rope: A grip and shoulder killer that increases strength like nothing else.
You can use the RapidFit Adjustable Rope for a number of different activities, and it's easy to pack.
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In sports like CrossFit and HYROX, athletes are continuously seeking for ways to get ahead.
Jump rope training gives you an edge because it makes you stronger, tougher mentally, and less likely to become tired.
Every double under you learn, every heavy rope workout you accomplish, and every minute of rope practice you clock makes you stronger, more resilient, and more determined to do well in competition.
Get a rope from Rx Smart Gear if you want to push yourself, finish your WODs faster, or win your next HYROX race. The EVO, Drag Rope, and RapidFit are all wonderful ways to build stamina, improve your grip, and make your mind stronger.
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