Uploaded January 2024 | Updated September 2026, 3 hours ago

---

Follow Chris Chamberlin through 15 minutes of Hybrid® Rope intervals, alternating jumping and Underhand Race & Chase® with 45 seconds of work and 15-second transitions.

The full video includes setup before the workout and a wrap-up afterward. Chris uses a long center cord with light black bands for jumping, then a short center cord with heavier blue bands for flow. Switch the lead stance and grip on the flow rounds; the last two rounds finish with flow on both sides. Chapter markers include the transition into each round—follow the on-screen timer for work and rest.

CHAPTERS
00:00 Workout format: 45 seconds on, 15 off
00:18 Prepare the jump and flow setups
01:18 Countdown and get ready
01:39 Round 1: easy jumping
02:39 Round 2: Underhand Race & Chase®
03:39 Round 3: jump or alternate feet
04:39 Round 4: switch the flow stance
05:39 Round 5: increase the jumping effort
06:39 Round 6: add effort to the flow
07:39 Round 7: return to jumping
08:39 Round 8: opposite-side flow
09:39 Round 9: jump and compare rope directions
10:39 Round 10: Underhand Race & Chase®
11:39 Round 11: jumping hand-position cues
12:39 Round 12: opposite stance and grip
13:39 Round 13: final jumping round
14:39 Round 14: flow in the first stance
15:39 Round 15: finish with opposite-side flow
16:26 Workout wrap-up

Watch next — Review Underhand Race & Chase® technique:
youtube.com/watch?v=7B64joClHHE

Explore Hybrid® Rope:
weckmethod.com/products/hybrid-rope-new-jump-skip-rope-innovation-flow-rope

More training from WeckMethod:
weckmethod.com

Subscribe:
youtube.com/@Weckmethod

#WeckMethod #HybridRope #RopeWorkout