Bloom to Fit Workout of the Week Episode 28: Titan Switch

Bloom to Fit Workout of the Week EP28Welcome to Episode 28 of the Bloom to Fit Workout of the Week series.

This week, we’re back with another heavy jump rope workout. Unlike last week, we’re only going to be using one heavy cable. And no, this doesn’t make things easier. In your dreams.

If you are new to jump rope training, I encourage you to use a modified version (either a regression or progression). Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin.

B2F Workout of the Week Episode 28: Titan Switch

Total time estimate to complete the workout: 10-20 minutes

What You’ll Need:

You will need one heavy jump rope, a timer, and bit of space. The cable that I’m using for this workout is the 3.0lb CrossRope Titan cable.

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.

The Workout

This week’s workout is the Titan Switch.

This is a timed workout that, again, leverages the power of heavy jump rope training.

Set your timer to 5 minutes and continuously alternate between the following:

  • 30 seconds of all-out heavy jump rope single unders
  • 30 seconds of rest

For each five minute round that you do, you will put in 2.5 minutes of all-out single unders with a heavy rope. This may sound like a little bit, but moving a 3.0lb rope at a fast pace for that long is incredibly challenging.

Your objective is to complete 2-3 total rounds of this workout, resting 60 seconds between each round. If you need to rest a little more in between rounds, then do so.

Here’s what the workout looks like:

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.

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.

Regressions

Here are ways you can make the workout easier:

Progressions

Here are ways you can make the workout more challenging:

  • Use a heavier rope (if you can find one)
  • Split your work-to-rest ratio to 40 seconds work, 20 seconds rest (very challenging!)
  • Move down to a lighter rope AND do heavy jump rope double unders instead of single unders (only for advanced jump rope ninjas)
  • Complete 3-5 total rounds

Download the PDF

If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.

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!

#Srdjan

4 thoughts on “Bloom to Fit Workout of the Week Episode 28: Titan Switch”

  1. Hi Srdjan,
    I did a progression combo of this and something similar to the previous workout you posted:
    * First set completely with 5 oz rope
    —-
    | single unders – 30 sec fast pace
    4 x { 8x | single unders – 30 sec slow pace
    { |
    { ——-
    { 1 min rest

    10 x { single unders – 30 sec – 1.25 lb cable – fast pace
    {rest – 30 sec
    ———-

    Just using the power cable (1.25) was really hard for 10 minutes in the set above, which is sort of like 2 x 5 minute rounds. I tried to focus on going all out for the 30 seconds. But by the 10th interval, my shoulders were really trashed. I can’t imagine how hard a 3 lb cable would be. I would have to work up to that. 🙂

    Thanks for the workout ideas, Michael

      1. Hi Srdjan,
        I haven’t bought the Titan yet. I have been adding the interval you describe above (30 sec fast, 30 sec rest), but I have been doing it 10 times with the yellow (1.25 lb cable) as the last set of intervals after I have done some other jumping. With that cable, I am finding when I try to go really fast, the weak point is actually my wrists. I hope to work up to the Titan cable in the next few months, but I saw you jumping in your video above and that thing looks really wicked!!
        Michael

  2. Sorry, I meant to say “regression” in the description above. Also, the brackets didn’t really line up right. The first set was 4 sets with a 4 minute (30 seconds fast, 30 seconds slow), followed by 1 minute rest after the 4 minute set. I wasn’t switching cables like your workout described previously, but the stamina cable was hard enough for me to maintain. The next set was 10 x (30 seconds with 1.25lb cable fast, with 30 rest).

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