WOD: Wednesday – 091008: Jump Rope/Med Ball Slam Pyramid


Jump Rope/Med Ball Slam Pyramid

1a. Jump Rope – 50, 100, 150, 200, 250, 300, 350
1b. 10 lb Medicine Ball slam – 5,10,15,20,25,30,35

Alternate between both exercises (i.e. Jump Rope 50 times, then perform 5 medicine ball slams, j.r. 100 times, perform 10 med. ball slams, etc.)

This is a great full body workout that gives you the benefit of cardio, anaerobic training, interval training, as well as core training. make sure you stand tall when raising the medicine ball, in order to stretch out your abs and activate your upper back muscles. As you descend on the slam down, push your hips back, and keep your chest facing forward. As you slam the medicine ball, imagine you are going to slam it “through” the floor. I love this workout and it is definitely one of my favorites.