INTENSITY LEVEL
High to Very High
ZONE GOAL
3 - 4
High to Very High Heart Rate
INTERVAL
Endurance & Strength
FITNESS GOAL
Conditioning & Core Emphasis
REQUIRED EQUIPMENT
Battle Ropes
MOVEMENT
- Hold ropes in each hand in front of the plastic covering with slight bent knees. In an upright position with high chest and shoulders back.
- Chop movement, alternating hands creating a wave effect for 2 minutes.
- Double Waves, holding ropes in each hand, moving hands together creating a unison wave for 2 minutes.
- Slams, In squat stance bring ropes up overhead and slamming down in an explosive movement, using legs and core for power for 30 seconds.
- Recover and repeat. Over time, you can increase your chop and wave workouts up to 10 minutes each.