Complete Workouts
Learn how to use your exercise ropes to get the most of a good and safe workout.
Learn how to use your exercise ropes to get the most of a good and safe workout.
Complete Rope Workout 1: “Malibu”
Duration: 53 Minutes
Focus: All-Out Strength and Endurance
Description: Combining Pacific Fibre and Ropes Undulation with Calisthenics.
Detailed Rope Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 2: “Ludlow”
Duration: 21 Minutes
Focus: Chest & Cardio
Description: Ludlow is a great cardio workout which also targets the chest musculature.
Detailed Rope Workout: **Click here to download detailed pdf workout instructions**
Complete Rope Workout 3: “Venice”
Duration: 15 Minutes
Focus: Explosive Cardio
Description: Venice is a 15 minute High Intensity Workout Focusing on Arms and Cardio.
Detailed Rope Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 4: “Eureka”
Duration: 13 minutes per round. Perform 1-3 rounds.
Focus: Core and Intense Cardio
Description: Eureka is a great core workout which also features some extremely cardio-challenging rope undulations
Detailed Rope Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 5: “Ojai”
Duration: Varies based on ability
Focus: Upper Extremity Endurance
Description: Ojai is a rope workout targeting arm endurance. Ideal for overhead athletes, throwers, boxers, and grapplers.
Detailed Rope Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 6: “Bishop”
Duration: 20 minutes per round. Perform 1-3 rounds.
Focus: Shoulders, Glutes, and Cardio
Description: Bishop is a great workout targeting 2 areas of weakness seen with athletes at all levels – shoulder instability due to weak rotator cuff and low back pain due to weak glutes.
Detailed Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 7: “Truckee”
Duration: 27 minutes
Focus: Abdominal Strength
Description: Using CalRopes to perform dynamic abdominal strengthening exercise
Detailed Workout: **Click here to download detailed PDF workout instructions**
Complete Rope Workout 9: “Ventura”
Duration: 22 minute half pyramid or 44 minute complete pyramid
Focus: All-Endurance and coordination for full body force generation
Description: Combining CalRope Undulation with the kettlebell snatch. The snatch is a difficult exercise that should be mastered prior to attempting this workout.
Detailed Workout: **Click here to download detailed PDF workout instructions**
No, you did not miss a number. #8 Rope Workout is discontinued.