Welcome to Episode 13 of the Bloom to Fit Workout of the Week series.
I’m sure that you’ll find this week’s workout a little bit different as you’ll be grinding it out with one of the baddest training tools out there: the CrossRope Titan cable.
The Titan cable is a 3lb monster that will not only test your upper body strength and endurance, but also your grit and mental toughness.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 13: The Titanator
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need a heavy jump rope (recommended: CrossRope Titan), a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is The Titanator.
The objective of this workout is rather simple in theory: complete a 10-100 rep ladder of single unders with the heavy rope for time. That’s it. You are free to rest in between sets, but the timer does not stop until all single unders are complete. The structure would look something like this:
- 10 single unders, rest
- 20 single unders, rest
- 30 single unders, rest
- 40 single unders, rest
- 90 single unders, rest
- 100 single unders.
Your objective is to complete the 550 total single unders with a heavy jump rope in as little time as possible. Make note of your time in a notebook when you’re done.
Here’s what the workout looked like for me:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders, forearms.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a smaller ladder (10-50 reps),
- Use a lighter jump rope (1-2lbs),
- Take longer breaks between sets.
Here are ways you can make the workout more challenging:
- Use an up and down ladder (10-100-10): when you reach 100 reps, work your way back down to 10 reps (this will total out at 1000 reps!),
- Use a heavier jump rope (if you can find one),
- Take very short breaks between sets,
- Do the same workout using heavy rope double unders instead of single unders (for advanced ninjas!).
I didn’t expect this workout to be as much of a mental battle as it was. It took tremendous focus in the later stages of the workout to avoid making mistakes and continue going at a good pace when your grip wants to give out. I found that using a deadlift style grip (hand and thumb fully wrapped around the handle) is ideal for high volume work with heavy jump ropes. Minimizing your breaks between sets can drastically increase the intensity of the workout, so be sure to keep those as low as possible.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!