GoFit COMBAT ROPE Installation guide

COMBAT ROPE WARNING
The risk of injury from participating in this or any fitness regimen and/or from the performance of these exercises or similar exercises is significant, and includes the
potential for catastrophic injury or death. You should and must consult a medical professional before undertaking any fitness regimen or exercise program or diet including
any exercises or techniques set forth in these materials (whether in video/DVD, book or pullout card form—collectively referred to in every media form as “Materials”).
These Materials are for educational purposes only (i.e. they illustrate and explain various fitness-related and/or exercise techniques), and they do NOT advise that you or
any other particular viewer undertake or perform any particular technique or exercise. You agree that you will not undertake or perform any exercise or technique described
in the Materials until and unless you consult-with and are cleared-by a medical doctor in relation to such participation, and you agree to the terms of these Warnings and
Disclaimers.
The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and/or diets depicted in the
program (e.g., you may have pre-existing injuries or other conditions that make the exercises or diets depicted inappropriate for you).
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.
GOFIT, LLC AND ITS AFFILIATED COMPANIES, DIRECTORS, OFFICERS, EMPLOYEES, AGENTS (INCLUDING THE MODELS IN THE MATERIALS) MAKE NO WARRANTIES OF ANY
KIND OR NATURE RELATING TO THE MATERIALS, EITHER EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS ALL SUCH WARRANTIES AND REPRESENTATIONS, INCLUDING,
BUT NOT LIMITED TO, THE WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE REGARDING THE HUMAN BODY AND EXERCISES CHANGES; THEREFORE, YOU
SHOULD CHECK THE FOLLOWING WEBSITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.NET;
HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
WARNING

COMBAT ROPE USAGE
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.
• Do not attempt any type of gymnastic movements on the Combat Rope. Use only as shown/illustrated/intended.
• NEVER allow pets near the Combat Rope
• ALWAYS inspect the Combat Rope for nicks, cuts, or significantly loose threads before every use. If you find any cuts or significantly
loose threads, discontinue use immediately.
• When first attempting any exercise shown, use caution while determining your physical limitations.
• The Combat Rope could pose a strangulation hazard to children and pets, therefore must NEVER be left unattended. To avoid
accidents, uninstall and store the Combat Rope out of the reach of children when not in use.
• GoFit, LLC is not responsible for any personal property damage that may occur while using the Combat Rope or any object coming
into contact with the Combat Rope.
WARNING Read all information before use.
Serious injury or fatality may occur.

COMBAT ROPE USAGE
• The Combat Rope may be used indoors or outdoors.
• Make sure you have adequate clearance in the area around the Combat Rope where you are using it.
It should be a clean, level surface.
• Before each use remove any sharp objects from the exercise area (such as rocks when using outdoors)
that might cut or harm the Combat Rope.
• Be sure to wear appropriate exercise clothing and footwear such as sneakers or exercise shoes.
• 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.
• Keep the Combat Rope out of direct sunlight. The Combat Rope should not be placed anywhere where it would be exposed to
extreme high or low temperatures or heat sources.
WARNING Read all information before use.
Serious injury or fatality may occur.

COMBAT ROPE SET UP
Anchor the GoFit Combat Rope by looping it
around a weighted or permanently fixed object.
(GoFit Kettlebell sold separately)
5

6
Exercise Program
COMBAT ROPE EXERCISE
(NR) No Recovery
Move immediately to next exercise
(AR) 30 second Active Recovery
March in place, Jumping Jacks, Push-Ups,Mountain Climbers or Squat Jumps
Progression — Increasing Program Intensity
1 - Duration (i.e., 20 seconds to 30 seconds) — Muscular Endurance development
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 • INTERMEDIATE • ADVANCED
Terms:

COMBAT ROPE EXERCISE
7
EXERCISE SET TIME REST
Alternating Arms, Big Wave Action 1 15-20 sec AR
Alternating Arms, Small Wave Action 1 15-20 sec AR
Wide Arm Alternating Wave Action 1 15-20 sec 2 min
Big Double Arm Up Downs 1 15-20 sec AR
Small Double Arm Up Downs 1 15-20 sec AR
Double Arm Slams 1 15-20 sec 2 min
Wide Arm Slams 1 15-20 sec AR
Narrow Arm Circles 1 15-20 sec AR
Wide Arm Circles 1 15-20 sec 2 min
Bottle Openers 1 15-20 sec AR
In & Outs 1 15-20 sec AR
Rope Flips 1 15-20 sec 2 min
Double Arm Alternating Reverse Lunge 1 15-20 sec AR
Jumping Jacks 1 15-20 sec AR
Double Slam Split Squat 1 15-20 sec 2 min
BEGINNER
2-3 x weekly
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps

8
COMBAT ROPE EXERCISE
INTERMEDIATE
3 x weekly
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
EXERCISE SET TIME REST
Alternating Arms, Big Wave Action 1 20-25 sec AR
Alternating Arms, Small Wave Action 1 20-25 sec AR
Wide Arm Alternating Wave Action 1 20-25 sec 2 min
Big Double Arm Up Downs 1 20-25 sec AR
Small Double Arm Up Downs 1 20-25 sec AR
Double Arm Slams 1 20-25 sec 2 min
Wide Arm Slams 1 20-25 sec AR
Narrow Arm Circles 1 20-25 sec AR
Wide Arm Circles 1 20-25 sec 2 min
Bottle Openers 1 20-25 sec AR
In & Outs 1 20-25 sec AR
Rope Flips 1 20-25 sec 2 min
Double Arm Alternating Reverse Lunge 1 20-25 sec AR
Jumping Jacks 1 20-25 sec AR
Double Slam Split Squat 1 20-25 sec 2 min

COMBAT ROPE EXERCISE
9
ADVANCED
3- 4 x weekly
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
EXERCISE SET TIME REST
Alternating Arms, Big Wave Action 1 20-30 sec AR
Alternating Arms, Small Wave Action 1 20-30 sec AR
Wide Arm Alternating Wave Action 1 20-30 sec 2 min
Big Double Arm Up Downs 1 20-30 sec AR
Small Double Arm Up Downs 1 20-30 sec AR
Double Arm Slams 1 20-30 sec 2 min
Wide Arm Slams 1 20-30 sec AR
Narrow Arm Circles 1 20-30 sec AR
Wide Arm Circles 1 20-30 sec 2 min
Bottle Openers 1 20-30 sec AR
In & Outs 1 20-30 sec AR
Rope Flips 1 20-30 sec 2 min
Double Arm Alternating Reverse Lunge 1 20-30 sec AR
Jumping Jacks 1 20-30 sec AR
Double Slam Split Squat 1 20-30 sec 2 min

EXAMPLE VIDEO
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Alternating Arms, Big Wave Action
COMBAT ROPE EXERCISE
STEP ONE - Stand with feet shoulder width apart and grip
Combat Rope ends with both hands.
STEP TWO - Alternating, move arms in an up and down motion.
Arm movement should begin at waist and end above your head.
Rope action should look like a radio wave with undulating
peaks and valleys.
10

EXAMPLE VIDEO
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COMBAT ROPE EXERCISE
Alternating Arms, Small Wave Action
11
STEP ONE - Stand with feet shoulder width apart and grip
Combat Rope ends with both hands. Elbows should be
locked to your side.
STEP TWO - Alternating, move arms in an up and down motion
with elbows locked to your side. Arm movement should be 8 to
12 inches in a quick repeating motion. Rope action should look
like a FAST radio wave with QUICK undulating peaks and valleys.

Wide Arm Alternating Wave Action
COMBAT ROPE EXERCISE
12
STEP ONE - Stand knees bent with feet shoulder width
apart. Grip Combat Rope ends with both hands, arms
slightly wider than shoulders.
STEP TWO - Keeping rope wider than your shoulders, alternate
arms in an up and down motion. Arm movement should begin
at waist and end above your head. Rope action should look like
a radio wave with undulating peaks and valleys.
EXAMPLE VIDEO
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COMBAT ROPE EXERCISE
Big Double Arm Up Downs
STEP ONE - Stand with feet shoulder width
apart and knees bent. Grip Combat Rope ends
with both hands, palms together.
STEP TWO - With palms facing in, move arms together in an up and down motion.
Arm movement should begin below your waist and end above your head. Rope
action should look like a radio wave with big undulating peaks and valleys.
13
Big, Powerful Movements
EXAMPLE VIDEO
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Small Double Arm Up Downs
COMBAT ROPE EXERCISE
14
Short, Quick Movements
STEP ONE - Stand with feet shoulder width apart and
knees bent. Grip Combat Rope ends with both hands,
palms together. Elbows should be locked to your side.
STEP TWO - Move arms in a QUICK up and down motion with
elbows locked to your side. Arm movement should be 8 to 12
inches in a quick repeating motion. Rope action should look like
a FAST radio wave with SHORT undulating peaks and valleys.
EXAMPLE VIDEO
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Double Arm Slams
15
STEP ONE - Stand with feet shoulder width apart and
knees bent. Grip Combat Rope ends with both hands,
palms facing down.
STEP TWO - While driving your body upward, thrust the rope
above your head in a powerful movement and then slam the
rope back to the ground.
EXAMPLE VIDEO
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COMBAT ROPE EXERCISE

Wide Arm Slams
COMBAT ROPE EXERCISE
16
STEP ONE - Stand knees bent with feet shoulder width
apart. Grip Combat Rope ends with both hands,
arms held out wide.
STEP TWO - Keeping arms wide, drive your body upward, thrust the
rope above your head in a powerful movement and then slam the
rope back to the ground.
EXAMPLE VIDEO
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COMBAT ROPE EXERCISE
Narrow Arm Circles
17
STEP ONE - Stand knees bent with feet shoulder width
apart. Grip Combat Rope ends with both hands,
arms held at sides.
STEP TWO - Keeping elbows bent, rotate arms in a circular
motion. Rope action should be in an egg beater motion.
Reverse arm rotation every other set.
This exercise can be done with both arms, or as a single arm exercise.
EXAMPLE VIDEO
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EXAMPLE VIDEO
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Wide Arm Circles
COMBAT ROPE EXERCISE
18
This exercise can be done with both arms, or as a single arm exercise.
STEP ONE - Stand knees bent with feet shoulder width
apart. Grip Combat Rope ends with both hands, arms held
wide out away from your sides.
STEP TWO - Maintaining a wide posture, rotate arms in a circular
motion with elbows bent. Rope action should be in an egg beater
motion. Reverse arm rotation every other set.

EXAMPLE VIDEO
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COMBAT ROPE EXERCISE
Bottle Openers
19
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. Arm movement should be 8 to 12 inches in a quick repeating motion.
Rope action should look like a FAST radio wave with QUICK undulating peaks and valleys. You will
really feel this in your forearms and biceps.

EXAMPLE VIDEO
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In & Outs
COMBAT ROPE EXERCISE
20
STEP ONE - Stand knees bent with feet shoulder width
apart. Grip Combat Rope ends with both hands,
arms held in front of body.
STEP TWO - Keeping arms extended in front of your body,
move the rope in a horizontal in and out motion. This will be very
similar to a chest fly motion. Rope action will be undulating in an
in & out motion.