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
Thanks to The Art of Manliness for the sweet demos!