Battle Ropes

Battle Ropes: Power Waves

Battle ropes are heavy ropes anchored to a fixed point. Creating various wave movements produces intense cardiovascular and muscular exercise.

Muscles Targeted

Shoulders, arms, core, lats. Legs work in half-squat.

Execution

1. Alternating waves: alternate right and left arms creating waves.
2. Double slam: raise both arms and slam ropes to floor.
3. Circles: arm circles inward or outward.
4. Snakes: lateral undulations on the floor.

Sets

6-8 x 30 seconds work / 30 seconds rest.

Target Audience

Intermediate.