Download
Share
Print this page
GoFit COMBAT ROPE Training Manual
  1. Manuals
  2. Brands
  3. GoFit Manuals
  4. Fitness Equipment
  5. COMBAT ROPE
  6. Training manual

GoFit COMBAT ROPE Training Manual

Hide thumbs

Advertisement

Quick Links

Download this manual

Advertisement

loading
Need help?

Need help?

Do you have a question about the COMBAT ROPE and is the answer not in the manual?

Questions and answers

Subscribe to Our Youtube Channel

Related Manuals for GoFit COMBAT ROPE

Summary of Contents for GoFit COMBAT ROPE

  • Page 2 You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials.
  • Page 3 Serious injury or fatality may occur. COMBAT ROPE • The Combat Rope is not a toy; keep out of reach of children. If allowing anyone under 18 to use it for exercise purposes they must have constant adult supervision. • Do not swing, hang, or flip on the Combat Rope.
  • Page 4 • The Combat Rope is not recommended for use during pregnancy. MAINTENANCE AND CARE • Clean the Combat Rope with mild soap and warm water. Allow to fully dry before storing. DO NOT store the Combat Rope outdoors. • DO NOT use abrasive or chemical cleaners.
  • Page 5 COMBAT ROPE SET UP Anchor the GoFit Combat Rope by looping it around a weighted or permanently fixed object. (GoFit Kettlebell sold separately)
  • Page 6 2 - Sets (i.e., increase the number of sets performed) — Muscular Strength development 3 - Resistance (i.e., shortening rope length to decrease resistance) — Muscular Power development Customize your own program by adding the exercises of your choice, or start with the progressive Combat Rope exercise programs included. BEGINNER •...
  • Page 7 COMBAT ROPE EXERCISE EXERCISE TIME REST Alternating Arms, Big Wave Action 15-20 sec Alternating Arms, Small Wave Action 15-20 sec (AR) 30 Second Active Recovery 2 min Wide Arm Alternating Wave Action 15-20 sec March in place, Jumping Jacks, Push-Ups,...
  • Page 8 COMBAT ROPE EXERCISE EXERCISE TIME REST Alternating Arms, Big Wave Action 20-25 sec Alternating Arms, Small Wave Action 20-25 sec (AR) 30 Second Active Recovery March in place, Jumping Jacks, Push-Ups, Wide Arm Alternating Wave Action 20-25 sec 2 min...
  • Page 9 COMBAT ROPE EXERCISE EXERCISE TIME REST Alternating Arms, Big Wave Action 20-30 sec Alternating Arms, Small Wave Action 20-30 sec (AR) 30 Second Active Recovery 2 min Wide Arm Alternating Wave Action 20-30 sec March in place, Jumping Jacks, Push-Ups,...
  • Page 10 STEP ONE - Stand with feet shoulder width apart and grip STEP TWO - Alternating, move arms in an up and down motion. Combat Rope ends with both hands. Arm movement should begin at waist and end above your head.
  • Page 11 STEP ONE - Stand with feet shoulder width apart and grip with elbows locked to your side. Arm movement should be 8 to Combat Rope ends with both hands. Elbows should be locked to your side. 12 inches in a quick repeating motion. Rope action should look...
  • Page 12 STEP ONE - Stand knees bent with feet shoulder width STEP TWO - Keeping rope wider than your shoulders, alternate apart. Grip Combat Rope ends with both hands, arms arms in an up and down motion. Arm movement should begin slightly wider than shoulders.
  • Page 13 STEP ONE - Stand with feet shoulder width STEP TWO - With palms facing in, move arms together in an up and down motion. apart and knees bent. Grip Combat Rope ends Arm movement should begin below your waist and end above your head. Rope with both hands, palms together.
  • Page 14 STEP ONE - Stand with feet shoulder width apart and STEP TWO - Move arms in a QUICK up and down motion with knees bent. Grip Combat Rope ends with both hands, elbows locked to your side. Arm movement should be 8 to 12 palms together.
  • Page 15 STEP TWO - While driving your body upward, thrust the rope STEP ONE - Stand with feet shoulder width apart and above your head in a powerful movement and then slam the knees bent. Grip Combat Rope ends with both hands, palms facing down. rope back to the ground.
  • Page 16 STEP ONE - Stand knees bent with feet shoulder width STEP TWO - Keeping arms wide, drive your body upward, thrust the apart. Grip Combat Rope ends with both hands, rope above your head in a powerful movement and then slam the arms held out wide.
  • Page 17 STEP TWO - Keeping elbows bent, rotate arms in a circular STEP ONE - Stand knees bent with feet shoulder width motion. Rope action should be in an egg beater motion. apart. Grip Combat Rope ends with both hands, arms held at sides. Reverse arm rotation every other set.
  • Page 18 STEP TWO - Maintaining a wide posture, rotate arms in a circular STEP ONE - Stand knees bent with feet shoulder width apart. Grip Combat Rope ends with both hands, arms held motion with elbows bent. Rope action should be in an egg beater wide out away from your sides.
  • Page 19 Scan with QR Reader App STEP ONE - Stand with feet shoulder width apart and grip Combat Rope ends with a REVERSE GRIP. Elbows should be locked to your side. STEP TWO - Maintaining reverse grip, alternate arm movement in an up and down motion with elbows locked to your side.
  • Page 20 STEP ONE - Stand knees bent with feet shoulder width STEP TWO - Keeping arms extended in front of your body, apart. Grip Combat Rope ends with both hands, move the rope in a horizontal in and out motion. This will be very arms held in front of body.
  • Page 21 STEP ONE - Stand with feet shoulder width STEP TWO - While driving your body upward, thrust the rope above your head in a apart and knees bent. Grip Combat Rope ends powerful movement and then slam the rope back to the ground on the opposite with both hands on the same side, palms side.
  • Page 22 STEP ONE - Stand knees bent with feet STEP TWO - Alternating, move arms in an STEP THREE - While keeping rope moving, step together. Grip Combat Rope ends with both up and down motion. Arm movement should backwards with your right leg into a reverse lunge hands, arms held slightly in front of body.
  • Page 23 STEP ONE - Stand knees bent with feet together. Grip motion. Arms are up and out, feet out and then feet back Combat Rope ends with both hands, arms held slightly in front of body. together and arms back to your side.
  • Page 24 Scan with QR Reader App Exercise continues to Page 25. STEP ONE - Start with Combat Rope in both STEP TWO - Jump upwards while driving rope STEP THREE - Land in a split squat position with hands held at sides with knees bent.
  • Page 25 COMBAT ROPE EXERCISE Double Slam Split Squat (Continued) STEP FOUR - Jump upwards from split squat position, STEP FIVE - Land with opposite leg (Left Knee) in front and drive rope upwards. repeat.
  • Page 26 Always use proper techniques and common sense when exercising. Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact GoFit for assistance. This product is not intended for commercial use. Go to www.gofit.net for product information.