“Rope Races” are probably my favourite Battle Rope workout finisher because not only is the drill effective but it’s also team based and a lot of fun.
There’s many different ways to run the drill but at its most simple version, it looks something like the description below!
Option 1: Race the Trainer (works best in Small Group Training)
Get your participants in groups of 3 and each group of 3 has access to a Battle Rope (i’ll give a tip later on what to do if you don’t have enough Battle Ropes for a 1:3 ratio).
Participant 1 performs 25 Battle Rope slams
Participant 2 counts the slams and motivates
Participant 3 performs supine hip thrusts
Once Participant 1 completes their 25 slams, they head over to the mat and complete the hip thrusts, Participant 2 grabs the rope and completes the 25 Battle Rope slams and Participant 3 counts and motivates.
The group of 3 has 5 minutes to complete 3 rounds each. If they complete the 3 rounds, the Trainer needs to do a punishment (e.g. 10 burpees). If they don’t complete the 3 rounds, the participants need to do the punishment.
Note: 3 rounds each in 5 minutes is just an indication, this may change based on who your participants are, the size of the rope, how far away the mat is from the rap etc etc
Option 2: Race the Bootcamp (works best in Bootcamp)
The drill is exactly the same as above…
Participant 1 performs 25 Battle Rope slams
Participant 2 counts the slams and motivates
Participant 3 performs supine hip thrusts
Once Participant 1 completes their 25 slams, they head over to the mat and complete the hip thrusts, Participant 2 grabs the rope and completes the 25 Battle Rope slams and Participant 3 counts and motivates.
The difference here is your participants are racing each other as opposed to the Trainer.
The first group to complete 3 rounds wins. Once that group completes 3 rounds, the whole drill stops – the groups that didn’t win complete the punishment (e.g. 10 burpees) while the group that won can kick back and chill.
What if I don’t have that many Battle Ropes?
If you don’t have enough Battle Ropes for 1:3 ratio, you’ve got a few options.
Option 1: Instead of the participant slamming both ends of the Battle Rope, two people can share the one rope. This essentially means you can fit 6 people on the one Battle Rope, so if you have 18 participants in your Bootcamp, all you need is 3 Battle Ropes.
Option 2: If you only have ONE Battle Rope and a whole heap of participants, you can use the drill as an “interval break”. So the rest of your Group can be performing an AMRAP or a Circuit or something and every 5mins or so, you just tap 3 participants on the shoulder and ask them to head over to the Battle Rope and complete the drill.
Summary
So that’s my favourite Battle Rope workout finisher for Bootcamp!
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.
PS: If you liked this blog, you may also like the following blogs
Battle Rope Double Wave: 3 Variations to Try
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