Jump rope might sound simple – something you used to do on the school playground. But don't underestimate this workout. It is one of the most efficient ways to burn fat, improve your fitness, and train your coordination.
Whether you are a beginner or a dedicated CrossFitter: jump rope can become your secret weapon for faster progress, more explosiveness, and better cardio.
WHAT DO YOU LEARN IN
THIS BLOG?
✔️ Why jump rope is a must in your training.
✔️ How to start and how to get better.
✔️ What the difference is between the ZEUZ SR1, SR2, and SR3 jump ropes.
WHY IS JUMP ROPE
SO EFFECTIVE?
Jump rope is low impact, but high return. In just 10 minutes, you can burn as many calories as in half an hour of jogging. It is a full-body workout that engages your legs, shoulders, core, and even your grip.
Additionally, it improves your:
- Condition
- Explosiveness
- Coordination
ZEUZ Tip: Use jump rope as active recovery or finisher of your training. Just 5 minutes a day already makes a difference.
WHAT IS THE
MOST COMMON MISTAKE?
Although it seems simple, many people mess up when jumping rope. And that leads to frustration or even injuries.
Watch out for these pitfalls:
- Incorrect length of the rope
- Jumping with your arms instead of your wrists
- Jumping too high
- Wrong shoes or surface
Solution: Choose a rope that matches your level and type of training, and ensure good technique from the start. The jump ropes from ZEUZ help you with this.
CHOOSE IT
CORRECT JUMP ROPE
ZEUZ has three high-quality jump ropes, designed for different athletes and training levels. Here is an overview of each model:
FAST & SMOOTH
ZEUZ SR-1
Key points:
- 2 ball bearings in the handles for fast rotation
- 90° cable entry for smooth movement
- Lightweight aluminum handles
- 2 ropes included (black & red)
- Focused on speed and smoothness
Ideal for:
Beginners to advanced who are mainly looking for speed (e.g., double/triple unders)
CONTROL & SUSTAINABILITY
ZEUZ SR-2
Key points:
- 1 ball bearing with single shaft (for stability and speed)
- 360° rotating handle for more freedom of movement
- Lightweight aluminum handles
- 2 ropes included (black & green)
- More sustainable design, ideal middle ground
Ideal for:
Athletes who want speed but also seek a bit more grip/control.
POWER & ENDURANCE
ZEUZ SR-3
Key points:
- 360° ball bearing system + single axle
- Heavier handles (155g each)
- Serrated grip - good for forearm training
- 2 ropes included (black & red)
- Focused on strength, grip, and muscle endurance
Ideal for:
Advanced athletes who want to improve not only speed but also their grip strength and muscular endurance.
HOW TO GET BETTER
JUMP INTO THE ROPE?
Whether you're just starting out or want to master your double unders, jump rope requires technique, timing, and the right equipment. Fortunately, you can train specifically for this. These are the keys to success:
1. Work on timing and rhythm
Good jumping technique starts with rhythm. Try jumping to music or use a metronome to improve your timing. This helps you develop a natural and repeatable tempo that is crucial for double unders.
2. Focus on wrist rotation
Your arms hardly need to move. All the power and speed come from your wrists. By keeping your elbows close to your body and using only your wrists, you maintain control over the rope and prevent fatigue in your shoulders.
3. Train with progressions
You don't learn double unders by endlessly jumping and hoping it works. Start with single unders, then add rhythmic jump patterns (e.g., single-single-double) and build up systematically. Short, focused sets with rest in between lead to better technique.
4. Use the right gear
The right Skipping makes a world of difference. A poorly balanced or too heavy rope leads to frustration, sloppy technique, and even injuries. Choose a rope that suits your level: speed, grip, and rotation are key. The ZEUZ SR jump ropes offer a suitable option for every level.
DIFFERENT WOD'S WITH
JUMPING ROPE
1. CrossFit Open 18.3
A long, high-skill workout with lots of double unders, overhead squats, ring muscle-ups, and dumbbell snatches. This WOD is notorious for its volume and technical demands.
WOD (20 min AMRAP):
- 100 Double Unders
- 20 Overhead Squats (52/35 kg)
- 100 Double Unders
- 12 Ring Muscle-Ups
- 100 Double Unders
- 20 Dumbbell Snatches (22.5/15 kg)
- 100 Double Unders
- 12 Bar Muscle-Ups
A total of 400 double unders per round — this is the moment to test your Skipping skills under fatigue.
2. “Speed & Sweat” (Intermediate)
An accessible yet effective chipper-style WOD. Suitable for almost any level, and easy to scale (e.g., single unders instead of double unders).
WOD (20 min AMRAP):
- 75 Double Unders (of 150 single unders)
- 21 Kettlebell Swings (24/16 kg)
- 15 Burpees
- 50 Double Unders
- 15 Wall Balls (9/6 kg)
- 12 Push Press (40/25 kg)
- 25 Double Unders
- 9 Box Jumps
- 6 Pull-Ups
Short sets, lots of variety, and the double unders keep coming back — ideal for training under fatigue and fun to do.
3. CrossFit Open 21.1
A notorious Open WOD that surprised many athletes with the volume of double unders and wall walks. Brutal shoulder burn and heart rate up.
WOD (25 min AMRAP):
- 1 Wall Walk
- 10 Double Unders
- 3 Wall Walks
- 30 Double Unders
- 6 Wall Walks
- 60 Double Unders
- .... and so on up to (up to 21 wall walks / 210 double unders
ZEUZ Tip: Combine with the ZEUZ Weight Vest for extra challenge – and extra calorie burn.
READY TO
TO JUMP?
Jump rope is compact, powerful, and addictively effective. Whether you train at home, outside, or in the box – with a ZEUZ Skipping in your bag, you're always ready for a killer workout.
CHOOSE THE JUMP ROPE THAT
SUITS YOU!
SR-1 – Perfect for speed and smoothness
SR-2 – For athletes who want control and speed
SR-3 – For the athlete who also wants to build strength
View the entire collection here
Train. Spring. Overcome.
