Last updated on January 23rd, 2022 at 06:57 pm
From Captain America to The Emerald Archer.
Can you tell I’m doing my best to have a nice split between Marvel and DC to start off this jump rope workout database (clearly inspired by our favorite characters)?
So far we’ve seen Spider-Man, and Superman, and now Cap and Green Arrow.
Last time we had a fun one that allowed us to use a weighted plate as if it was our Captain America shield, but this time we’ll be switching it up a bit.
We’ve actually seen a fair share of archers here at SHJ so we’ll be pulling different movements we know to be good for archery and combining them with a bit of Green Arrow flair.
Don’t have a jump rope!?
Here’s my list of the Top 5 Jump Ropes and Speed Ropes for Every Fitness Level.
We’ve seen a couple Green Arrow Inspired Workouts to date that I’ll be utilizing to help us out, but I also want to incorporate some of our Stephen Amell Calisthenics Workout as well.
For those interested:
And with that, you can see why I’m not going to give a full list of powers and abilities like I normally would, but instead go right into building out an inspired workout routine.
Although I do want to make note that while The Green Arrow is strong and agile (and incredible), he’s also powerless, so don’t be surprised by how hard this one is!
We need to train to make up for the lack of powers.
Between our strength training archery movements and our Stephen Amell styled calisthenics, the jump rope will be the perfect addition to keep us lean and agile (not to mention build endurance as well).
Get ready.
Green Arrow Jump Rope Workout
Training Volume:
One Workout
(To Be Repeated)
Explanation:
Our new jump rope workouts can be completed in multiple different formats and are extremely easy to scale. They emulate our Superhuman System training and are incredible for both beginner and advanced users. You can complete them by doing the “Rounds” as sets (and breaking in between), or complete the entire thing as a circuit with no break (while keeping track of your time and looking to improve the next time you do it). You can also scale by dropping the sets, or scaling the movements; as well as adding breaks where needed.
Also, don’t forget to eventually level up your jump rope and/or speed rope as you progress through these jump rope workouts.
Want more like this?
If you want more training similar to this one you can grab our Jump Rope & Calisthenics 30 Day Superhuman Booklet that is built off the aspects we utilize in our Superhuman System and revolves around strictly jump rope and calisthenics to level you up!
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
The Green Arrow Inspired Jump Rope Workout
COMPLETE 4 ROUNDS TOTAL:
ROUND ONE AND THREE:
Double Unders x 20
Single Arm Dumbbell Row Left x 10
Double Unders x 20
Chin Ups x 10
Double Unders x 20
Romanian Deadlift x 15
Double Unders x 20
Close to Wide Push Ups x 12
ROUND TWO AND FOUR:
Double Unders x 20
Single Arm Dumbbell Row Right x 10
Double Unders x 20
Dips x 15
Double Unders x 20
Dumbbell Side Lateral Raises x 15
Double Unders x 20
In and Out Squats x 10
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(Unofficial Workouts Inspired by Characters)
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