We had a ton of Marvel characters when we first started adding weekly jump rope workouts to our Workout Database, but now we’ve been coming back for some more.
If you haven’t already seen Shang-Chi and The Ten Rings, then that should be your first stop – but I’ll give you a pass and let you continue to crush this workout regardless.
If you’re looking for a full weekly workout for Shang-Chi you can find that here: The Shang-Chi Inspired Workout Routine.
And, being that we’ve already broken down Shang-Chi’s overall powers and his abilities on that post we will be skipping that section here and moving right into the circuit for this one.
But, don’t worry, I’ll also be sharing some other Shang-Chi inspired awesomeness below as well before we get into it.
Don’t have a jump rope!?
Here’s my list of the Top 5 Jump Ropes and Speed Ropes for Every Fitness Level.
Here are a couple other Shang-Chi/Marvel Inspired workouts and articles (with routines listed) that we’ve seen here at SHJ:
Quick recap: this workout is a jump rope circuit based inspired by Shang-Chi and if you’d like his full routine you can head over to the Shang-Chi Inspired Workout and have a full week of training inspired by Shang-Chi with a full breakdown of his background, abilities, and research into why I built the full routine the way I did.
But just to give you a brief breakdown of what we’re shooting for here, I do want to let you know I’ll be keeping this one to strictly calisthenics/bodyweight movements and keeping the intensity high and overall volume fairly high as well.
Shang-Chi is extremely powerful, and while we do have other characters among our Workout Database that don’t warrant a super scaled up routine, he is one that deserves it!
Shang-Chi Inspired 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 and Core Program 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 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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Shang-Chi Inspired Jump Rope Workout
COMPLETE 3-5 ROUNDS:
Boxer Skips x 100
Wide to Close Push Ups x 25
Boxer Skips x 100
Chest Dips x 15
Boxer Skips x 100
Jump Squats x 20
Boxer Skips x 100
Wide Pull Ups x 10
Boxer Skips x 100
Hanging Leg Raises x 20
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