Heavy-rope training is the brainchild of a circus-strongman type named John Brookfield, famous for oddball feats like pulling a semitrailer weighing 24,000 pounds for a mile. These are used by everyone from pro football players to Olympic athletes to build stamina through the upper body and core.
Try: Two-Arm Waves
Secure the middle of the rope (or have a partner hold it). Grab hold of the free ends, standing with feet shoulder-width apart, knees bent, and back straight. Snap each side up and down, repeatedly to failure.