Four skip styles in rotation — boxer’s skip, side-to-side, criss-cross, high knees — at 40 seconds of work with 20 seconds of rest. Each round visits all four stations once, a one-minute break follows each lap, and four laps plus warmup and cooldown comes to 19:40.
Switching styles every interval means no single stance has to carry the whole session: the calves get variety while the coordination gets volume — sixteen work intervals across four patterns. It’s footwork practice wearing a conditioning costume. Any station you haven’t learned yet can go; open the preset in the editor and put a style you own in its place.
Ten rounds of 0:30 basic bounce with 0:30 rest. The simplest rope session there is — relaxed shoulders, light feet, breathe through the nose. Build the engine before chasing speed.
Five three-minute boxer's-skip rounds with one minute rest between — the cadence fighters use to warm up and condition. Alternate-foot bounce, light on the balls of the feet, eyes up.
A short, varied flow to dial in technique: basic bounce, alternate-foot, then a few seconds of light side-to-side. Asymmetric on purpose — each block is as long as the drill needs to be.
Eight rounds of 0:20 hard skipping with 0:10 rest — four minutes of pure conditioning. Pick one style and push the pace; basic bounce works fine if you keep the cadence high.
Six rounds of 0:30 double-unders with 0:45 rest. Honest, awful, effective — drop in singles when you trip and pick the doubles back up. Pace the first two so you can finish the last two.
Three skip styles, five rounds each, finished one style at a time before moving to the next. Group format keeps the focus on a single pattern as fatigue accumulates — fight to keep the cord clean.
Skipping alternated with bodyweight strikes: rope, squats, rope, push-ups. Four rounds at 0:40 work, 0:20 rest. Conditioning with a structural payoff.
A ladder of skipping: work intervals climb from 0:20 to 1:30 then back down, with proportional rests between. Asymmetric on purpose — the descent feels easier than the climb, but it isn’t.
A boxer's-style finisher: three rounds, each a different mix of skipping and footwork, with corner rests scaling longer as fatigue builds. Asymmetric on purpose — the third round is the longest, the rest before it is the shortest.