One thing I love about Battle Ropes is that because they are so tough to use… You only need to come up with short workouts :p! Here’s my favourite 10 minute Battle Rope Workout
Option 1: 10min AMRAP
10 Bull Whips (Battle Rope)
20 Power Slams (Battle Rope)
30 Squat Jumps (Bodyweight)
40 Low Alternate Waves (Body Rope)
5 Burpee Tuck Jumps (Bodyweight)
Repeat as many rounds as possible for 10mins
Note: As a guidelines I can usually complete 4-5 rounds in 10minutes
Option 2: Rounds / Repetitions
10 Bull Whips (Battle Rope)
20 Power Slams (Battle Rope)
30 Squat Jumps (Bodyweight)
40 Low Alternate Waves (Body Rope)
5 Burpee Tuck Jumps (Bodyweight)
The workout is exactly the same, except instead of completing a 10minute AMRAP, your client needs to perform 4 rounds of the above workout as fast as possible (with good technique).
I know with myself, I would finish 4 rounds in about 10 minutes but keep in mind, your client may be quicker than me, slower than me, the Battle Rope may heavier than mine, or lighter than mine so you may need to adjust the amount of rounds you program accordingly.
Summary
That’s my favourite 10 minute Battle Rope workout, give it a go and let me know what you think ☺
If you’d like to up skill when it comes to using Battle Ropes, at Fitness Education Online, we have a Battle Rope certification that will give you both NASM CEUs and AFAA CEUs.
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PS: If you liked this blog, you may also like the following blogs
- Battle Rope Workout Finisher for Bootcamp: The Rope Race
- Battle Rope Power Slams
- Battle Rope Tabata Workout
- Battle Rope Circle Wave
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