Battle Ropes
10 reps
Drop into a quarter squat and whip the ropes up and down in quick alternation.
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SHOULDERS
Battle Ropes
A high-intensity conditioning tool where you whip heavy ropes to create waves. It hits the shoulders, arms and core while spiking your heart rate, making it a versatile pick for cardio, power and muscular endurance. Fast, explosive and brutally effective in short bursts.
How to do it
- 1
Stand with your feet shoulder-width apart, holding an end of the rope in each hand.
- 2
Drop into a quarter squat, tuck your elbows to your sides and brace your core.
- 3
Whip one hand up toward chest height, then drive it down as the other hand rises.
- 4
Keep alternating quickly to send continuous waves down the ropes for your set time.
- 5
Leave a little slack in the ropes and use movement, not leaning back, to keep the waves going.
- 6
Grip firmly but stay loose enough to move fast.