This archive report was first published on 9 October 2019.
Published on October 9, 2019, a battle rope workout session can reduce even the fittest guy to a gasping pile of sweat. But it’s worth it, because a good battle rope circuit delivers a fun calorie burn and torches your entire body.
Trainer Paul Sklar, C.S.C.S., recommends a full-body battle rope circuit finisher that is ruthless cardiovascular work. This series will leave every body part burning, exhausting your legs, shoulders, core, and even your forearms as you battle through each phase.
Throughout the circuit, focus on maintaining controlled movement through the shoulders, moving with a purpose. Avoid flailing or arching your back to help swing the rope—you should focus on keeping your torso and legs as stationary as possible.
The circuit consists of four exercises: Single-arm Waves (right and left), Alternating Arm Waves, Double Arm Waves, and Jumping Rope Slams. Each exercise should be performed for 5 seconds, and the entire round should take 30 seconds. This should be all-out effort, pushing as hard as you can.
Once you’ve made it through, you get 30 seconds of rest and then you’re back at it for a total of 8 absolutely brutal rounds. When you reach the end of any workout and want to empty the tank to leave it all on the gym floor, grab two ends of a battle rope and get after it.
