Battle Rope Workout: The Essentials

Battle Ropes. Originally developed for specific combat sports such as MMA and football, heavy rope training (or rope battling) is making waves in the fitness industry (see what we did there?). If you’re looking for highly effective, back-to-basics type of conditioning that brings a new twist to your fitness routine, this is it.

If you are looking for a go to battle rope workout try this one out.

3 sets of 30 seconds of work followed by 45 seconds of rest of these 4 exercises (Depending on fitness level take rest as needed*)

Alternating Waves with Squat, Outside Circles, Alternating Waves, and Uppercuts. Obligatory Gif breakdown of how these movements are performed below. Have a good workout!

Alternating Waves with Squat

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Outside Circles    

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Alternating waves

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Thanks to The Art of Manliness for the sweet demos!



About the Author:

TeamEverlast. The #TeamEverlast Squad is a team of storytellers who are passionate about the world of boxing and MMA. We’re also a group of fitness enthusiasts.. yeah, we work out… That’s why we provide workouts, tell you about the latest trends in fitness, and share industry nutrition advice. Our goal is to give our readers all the latest and greatest in fight sports news, workouts, and occasionally gossip about your favorite athletes… Just keep in mind, the squad’s opinions and stances do not reflect the opinions of Everlast Worldwide… just us.. and well, anyone else who also happens to be right..