beginner · Singles

Five by Thirty

Build repeatable half-minute efforts.

7 min 0 sec · 12 guided blocks · self-paced

Your routine

  1. Warmup · 60 seconds

    Walk in place and gently rehearse the rope turn. Start the jumping rounds only when ready.

  2. Work · 30 seconds

    Round 1: Choose a comfortable rhythm and aim to finish each round feeling in control.

  3. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  4. Work · 30 seconds

    Round 2: Choose a comfortable rhythm and aim to finish each round feeling in control.

  5. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  6. Work · 30 seconds

    Round 3: Choose a comfortable rhythm and aim to finish each round feeling in control.

  7. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  8. Work · 30 seconds

    Round 4: Choose a comfortable rhythm and aim to finish each round feeling in control.

  9. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  10. Work · 30 seconds

    Round 5: Choose a comfortable rhythm and aim to finish each round feeling in control.

  11. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  12. Cooldown · 60 seconds

    Finish jumping. Walk gently until you feel settled.