I don’t think Ross did a video of the whole thing; neither did I. Sprinting, in this case, means alternating steps, high knees. The intensity will depend on one’s proficiency with the rope - I manage about 120-140 steps/minute when I do sprints, it almost looks like Ross could double that
It IS a very taxing session from a cardiovascular and calf endurance standpoint. And you sweat like a pig; I’m not kidding you, nothing, including sparring in warm weather, had made me sweat this much in a long time. However, it’s surprisingly easy to recover from - it usually takes me less than 30 minutes after I’m done to get back to baseline levels concerning RHR, body heat, perceived fatigue etc.
PS Again, not a video showing the whole session, but an explanation for the ‘sprinting’:
Easing into it would be the easiest bet. Funny, I occasionally get shin splints but my knees never get bothered from skipping. Do you do it on a padded surface and/or wearing shoes with padded soles?