The Ultimate Battle Rope Workout

Workout of the day!

The Ultimate Battle Rope WorkoutBATTLE ROPE
The reason you’ve heard so much about battle rope training is that it is the ultimate strength and conditioning workout. Originally developed for professional sports such as hockey, football, rugby, MMA, or even military personnel, heavy rope or battle rope training is now finding its way into the mainstream and is one of the most popular functional training tools on the market for personal trainers, boot camps and more! In addition to increasing your strength endurance, core stability, and explosive power, battling ropes are also great for melting away fat when used for high intensity interval training (HIIT).

There are many reasons why you should look to incorporate battle ropes into your training routine, including:

Low impact training. Minimal stress is placed on the joints, with all the force applied to the muscular system.
Calorie Incinerator. Burns just as many calories as sprinting, high-intensity interval training and heavy resistance training.
Athletic Performance. Trains the neuromuscular system to apply force that begins at the core and extends through the extremities (both arms and legs) — a must for improving performance.
Killer core workout. Works the entire core from above your knees to below your chest by both applying power from the core and stabilizing and bracing spinal movement.
Builds functional strength. Real world strength. You will develop a grip like a vice, shoulders like a lumberjack and the core of a gymnast.
Psychological training. It hurts, then it hurts some more. Push past those barriers and see what you are truly made of.
Safe to use. Just drop them when you can’t go any more.

How to get started:
Get yourself a COREFX Battle Rope and give the following workout a try. Incorporate interval based training such as Tabata training. Adjust the work/rest rations as needed. Have fun and get ready to reap the benefits of Battle Rope training!

battle rope on white









Circuit 1: WARM UP. Set ICT for Tabata workout: 8 sets of 20 seconds on, 10 seconds off

•             Rope Single arm waves – as hard and fast as possible

Circuit 2: Use same ICT settings as the first workout but do the following circuit
•             Double arm waves 20 seconds on, 10 seconds rest x 2
•             Reverse lunges with single arm waves, 20 seconds on, 10 seconds rest, x 2
•             Moguls (jump from side to side as you perform single waves) 20 seconds on, 10 seconds rest, x 2

Circuit 3: The Finisher
•             Double arm Slams, 20 seconds on, 10 seconds off x 2
•             Jump Slams (double arm slams while jumping up and down) 20 seconds on, 10 seconds off x 2
•             Stationary deep squat (wide stance) 20 seconds EACH ARM 10 seconds off x 2

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