Red Hood Jump Rope Workout: Real Life Jason Todd Workout
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In this segment of the Superhero Training Series, we are going over the jump rope workout inspired by Jason Todd, better known as the Red Hood!
These jump rope workouts have been receiving a lot of good feedback and it’s great how much you can utilize them with all the workouts we have on the site!
Red Hood is a character that’s rageful, powerful, and who quite literally does not hold back.
We’ve actually covered lots of Red Hood content that you can check out here:
This jump rope workout will aim to help you become more athletic, powerful, while building some form of strength in the process.
Since we already covered his entire workout, we will go straight into the training in this episode!
And in case you missed it, you can check it out here.
Want to learn more about Jump Rope workouts?
Check out all the amazing benefits that come with skipping rope, and how it’s the ULTIMATE fat loss/muscle building tool!
(COMING SOON)
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout will be strictly centered on skipping rope paired with other forms of training. It is mainly tailored for those who need an active recovery day or simply just want something different out of their training.
This workout will be a full jump rope workout inspired by Red Hood from DC Comics.
Let’s get into it!
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Workout frequency: 3 days
Training description: This workout will get you shredded, athletic and stronger like the Red Hood!
Day 1: Conditioning and Power
Focus: Building conditioning and explosive power through jump rope variations.
Warm-Up:
Jump Rope (Basic Bounce): 3 minutes
Dynamic Stretching: 5 minutes
Workout:
Jump Rope Intervals (5 rounds):
Double Unders: 30 seconds (focus on explosive power)
Rest: 30 seconds
High Knees: 30 seconds (drive the knees up for more intensity)
Rest: 30 seconds
Strength Circuit (4 rounds):
Push-Ups: 15-20 reps
Jump Rope (Boxer Step): 1 minute
Bodyweight Squats: 20 reps
Jump Rope (Criss-Cross): 1 minute
Plank: 45 seconds
Plyometric Finisher (3 rounds):
Jump Rope (Side-to-Side): 1 minute
Broad Jumps: 10 reps
Cool Down:
Static Stretching: 5-10 minutes
Day 2: Combat Agility and Tactical Movement
Focus: Enhancing agility, quick footwork, and combat readiness using jump rope drills.
Warm-Up:
Jump Rope (Boxer Skip): 3 minutes
Joint Mobility Drills: 5 minutes
Workout:
Agility Drills (4 rounds):
Jump Rope (Ali Shuffle): 1 minute (quick footwork)
Rest: 30 seconds
Jump Rope (Forward and Backward Hops): 1 minute
Rest: 30 seconds
Combat Conditioning Circuit (4 rounds):
Shadowboxing with Jump Rope: 3 minutes (rotate between jumping and shadowboxing)
Push-Ups: 15 reps
Jump Rope (Lateral Hops): 1 minute
Lunges: 12 reps per leg
Tactical Agility Finisher (3 rounds):
Jump Rope (Single-Leg Hops): 30 seconds per leg
Sprint Intervals: 5 rounds of 20-second sprints, 40-second rest
Cool Down:
Yoga Flow: 10 minutes focusing on hip and ankle mobility
Day 3: Endurance and Recovery
Focus: Building endurance and incorporating recovery with jump rope exercises.
Warm-Up:
Light Jog: 5 minutes
Dynamic Stretching: 5 minutes
Workout:
Endurance Circuit (5 rounds):
Jump Rope (Basic Bounce): 2 minutes
Bodyweight Push-Ups: 15-20 reps
Jump Rope (High Knees): 1 minute
Plank: 45 seconds
Strength and Stability (4 rounds):
Jump Rope (Crossovers): 1 minute
Side Plank: 30 seconds per side
Jump Rope (Double Unders): 1 minute
Glute Bridge: 20 reps
Steady-State Jump Rope:
Jump Rope (Basic Bounce): 10 minutes at a moderate pace (maintain consistent breathing and form)
Cool Down:
Static Stretching: 10 minutes
Deep Breathing Exercises: 5 minutes
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