WORKOUT - BATTLE ROPES


battle ropes


BATTLE ROPES

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
  1. 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.
  2. Chop movement, alternating hands creating a wave effect for 2 minutes.
  3. Double Waves, holding ropes in each hand, moving hands together creating a unison wave for 2 minutes.
  4. Slams, In squat stance bring ropes up overhead and slamming down in an explosive movement, using legs and core for power for 30 seconds.
  5. Recover and repeat. Over time, you can increase your chop and wave workouts up to 10 minutes each.