Jump Rope vs. Running

We were suppose to have Running today, but it is too cold to run outside, unless your a die-hard runner (which I am not!!!).

So... For subbing Jump Rope for Running:
"Speed Steps" can be seed HERE.
The basic deal is that you count ONLY your Right Foot (even though you will have 2 "jumps" and 2 "rope turns" in. This just makes it easier to count... Similar to counting strides in running, rather than counting EVERY STEP.
Speed Steps is how the "official" jump rope world counts rope turns!

Just for future reference or comparison (SUB equivalent):
90 Speed Steps is 200m Run
180 Speed Steps is 400m Run
360 Speed Steps is 800m Run
720 Speed Steps is 1 Mile Run 


WARM-UP
2-4-6-8-10-8-6-4-2 ~ Burpees (50 in for the day!!!)
Mobilize
4 Bent-Over Row
10 Speed Steps
8 Ground to Shoulder
20 Speed Steps
8 Shoulder to Overhead
10 Speed Steps
4 Bent-Over Row
--------------------------------
WHITE KNUCKLES
For Time:
20 Odd-Obj. Bent-Over Row
180 Speed Steps (400m Run)
40 Odd-Obj. Ground-2-Shoulder
360 Speed Steps (800m Run)
40 Odd-Obj. Shoulder-2-Overhead
180 Speed Steps
20 Odd-Obj. Bent-Over Row

Then we did this...Body Armour:
20s Sit Ups / 10s Hollow Hold
20s Glute Bridges / 10s Glute Bridge Hold
8 Rnds (16 sets of Tabata, if you use a timer)

Daliege ~ 14:57 no rope for 2---180 speed steps, ran the 800
Ladick ~ 13:05. I did not have a jump rope, so I did speed steps minus the rope.
Stan ~ 21:16.  That was nowhere near running.  Way tougher and more Anxiety w that dam rope

Drake ~ 20:43
tb ~ 17:04

AWESOME VIDEO (below)

to show how SPEED STEP relates to the Double Under!!!

Molly Metz ~ JumpNRope