It’s time to change up your workout. If you feel like you are in a rut or adventurous enough to break that ‘creature of habit’ mode, I encourage you to mix in this battle rope workout once or twice a week. Do not feel hesitant to jump right in and forget that fear of possibly looking awkward the first time around. Within a few sessions, you’ll find yourself wanting to come back to the challenge. Within a few weeks, you’ll see improvements in pushing the threshold of your battle rope endurance.
I call this an advanced challenge because it is 4 rounds, 4 exercises per round, and 30 seconds as-fast-as-you-can-go per exercise. To change this to a beginner or intermediate level workout, it’s as easy as dropping a round or two and/or lowering the duration from 30 to 15-20 seconds. So, let’s get to it:
4 rounds – 30 seconds per exercise
ROUND 1 – Get that heart rate up
Rope slam into burpees. Holding both ropes, jump up, slam the rope down, perform a burpee, and repeat.
Hand shake grip alternating wave (see picture above)
Jumping jacks (holding those ropes)
Pistol grip (thumbs facing up) alternating wave
ROUND 2 – pump up those legs
Single wave, jump forward twice, jump back twice. Bringing both ropes up and down each time you jump.
Alternation or single wave, jumping in place lunge switch. Continue the wave motion during the jumping lunges.
Single wave, lateral jumps. Jumping left to right, right to left bring both ropes up and down each jump.
Alternating wave, lateral shuffles. Stay on your toes, quick steps left to right and right to left. Continue the alternating wave motion.
ROUND 3 – core up
Get in a forward plank, stabilizing with your left arm. Hold one rope with your right hand and do a continuous wave while parallel to the rope. Keep your hips squared towards the ground and your spine aligned.
Side plank, stabilizing with your right arm, hips stacked. Use your left arm to do a continuous wave while perpendicular to the rope.
In a forward plank, stabilizing with your right arm. Hold the rope with you left hand and do a continuous wave. Keep your hips squared towards the ground and your spine aligned.
Side plank, stabilizing with your left arm, hips stacked. Use your right arm to do a continuous wave while perpendicular to the rope.
ROUND 4 – speed round
Another round of jump, slam, burpees (same as in round 1).
Bent over fly’s. Holding a rope in each hand, bent over at a 45 degree angle, arms slightly bent, use your back and shoulders to do as many fly’s as you can.
Circles outward. Holding a rope in each hand, make fast and large simultaneous circles in an outward (up and out) direction.
Circles inward. Holding a rope in each hand, make fast and large simultaneous circles in an inward (up and in) direction.
This workout will hit your heart, core, legs, arms and shoulders. Once you get comfortable with the motions, you’ll begin to get your rhythm with the ropes. Once you find your rhythm, you’ll start to push through the 30 second rounds with more intensity. I find that this workout will benefit you the most if done in a group of 2-3 people. It helps with encouragement to push each other through the full 30 seconds and it promotes a little friendly competition. Keep transition times between rotating people to a minimum and use a timer.
Did you give this a try? Leave your comments below and share your thoughts on the workout.