Name: Playbook - Sarah Herse - Park workout with TRX & jump rope
Uploaded: 2024-03-20T21:08:55.555Z
Duration: 40 min
Description: Park workout with TRX & jump rope

DEAD! Did BO rows at 65# instead of TRX. This one was so much fun!

chelsah skaggs

I did this workout in the park in Miami earlier this year. I brought my TRX & jump rope and found some ledges to jump on and a park bench to do push-ups. 

10 rounds For Time:
TRX or Ring rows x 15 reps
Ledge/Box Jumps x 10 reps
Incline Push Ups x 20 reps
Double unders or regular jump rope x 30 reps
Run x 100 meters

10 rounds For Time:
TRX or Ring rows x 15 reps
Ledge/Box Jumps x 10 reps
Incline Push Ups x 20 reps
Double unders or regular jump rope x 30 reps
Run x 100meters

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

You can jump on any elevated surface, step up if preferred

- Stand with the box one short step in front of you and your feet shoulder-width apart.
- Bend your knees slightly and drop down, bringing your arms out behind you.
- Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
- Land softly on both feet with a slight bend in the knees.
- Step back and down and repeat.

Box jump

Use a bench or ledge that elevated.

- Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart. If you need a wider piece of equipment to safely elevate yourself, don’t be shy about swapping it out.
- Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight.
- Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.
Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you get stronger.

Incline push-up on bench

- Jump rope with rope passing under your feet twice with each jump
You can sub with regular jump rope

Double Unders

Ring Rows, Box Jumps, Incline Bench, DU and Running

Park workout with TRX & jump rope

Brandy

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That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

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Sheesh! A good little burner! I did the jump rope one minute and that got me for 4 rounds.

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Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

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Great workout. My hip bones popped on last one lol. I’m old apparently

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Loved this for HIIT!! Love these workouts!

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No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

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Morgan Ullom

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Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

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I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

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This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

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I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Park workout with TRX & jump rope

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