Some of you may already be familiar with Battling Ropes, however, for those of you who are not, this will be a new exciting workout for you. I pulled this workout off the ACE website, which was put together by the great Doug Balzarini.
The idea behind rope training was first introduced by John Brookfield, who developed his owns system of rope training called "Battling Ropes". The rest is history. These systems have been used by professional and Olympic athletes and are great for building strength and challenging the cardiovascular system.
There are several different ropes on the market; from different materials, to different weights and lengths. If yo have the option start with the smaller ad lighter rope and build up to working with a heavier rope. If yo have never used battling ropes, you may also want to start with only 1 set rather than the 3 sets prescribed in the workout below.
In this workout, all you need is access to a Battling Rope and your own bodyweight. There are three circuits total and each are to be performed for a total of 3 sets. Allow 2-3 minutes of recovery in between circuits.
The idea behind rope training was first introduced by John Brookfield, who developed his owns system of rope training called "Battling Ropes". The rest is history. These systems have been used by professional and Olympic athletes and are great for building strength and challenging the cardiovascular system.
photo taken from Perform Better website of Olympian Ingrid Marcum
There are several different ropes on the market; from different materials, to different weights and lengths. If yo have the option start with the smaller ad lighter rope and build up to working with a heavier rope. If yo have never used battling ropes, you may also want to start with only 1 set rather than the 3 sets prescribed in the workout below.
In this workout, all you need is access to a Battling Rope and your own bodyweight. There are three circuits total and each are to be performed for a total of 3 sets. Allow 2-3 minutes of recovery in between circuits.
Circuit 1
Station 1: Rope: Double Rope Slams - 20 reps
Station 2: Bodyweight: Lateral Jumps - 20 reps (10 per leg)
Station 3: Rope: Rope Inverted Rows - 15 reps
Repeat this routine three times with little rest and then
rest for two to three minutes before starting circuit #2.
Circuit 2
Station 1: Rope: Reverse Lunge Waves - 10 lunges per leg
Station 2: Bodyweight: Push-ups - 10 reps (add a clap if too
easy)
Station 3: Rope: Vertical Rope Pulls - 2 lengths of the rope
Repeat this routine three times with little rest and then
rest for two to three minutes before starting circuit #3.
Circuit 3
Station 1: Rope: Grappler Slams (side to side) - 20 total
(10 per side)
Station 2: Bodyweight: Squats - 15 reps
Station 3: Rope: Plank Rope Pulls - 20 total (10 pulls per
arm)
Repeat this routine three times with little rest between
stations.
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