**For all of our timed workouts, we use the Gymboss Interval Timer. To purchase a Gymboss, click on the link at the bottom of the page.

Complete Rope Workout 1: "Malibu"

Duration:  53 Minutes
Focus:  All-Out Strength and Endurance
Description:  Combining CalRope 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 Focussing 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**