7. Battle Rope Interval Workout
Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, heavy weight sled that wont move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion.
1. Double-Arm Motion
Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. Brace the trunk and spine region hard when going through this entire motion. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope.
2. Alternating-Arm Motion
Grab rope initially in same manner as the double arm motion The arms will now alternate – as one arm goes up the other arm comes down. The hips will stay fixed on this one; get the motion from the arms. Still have the same “bracing” action of the trunk/spine.
10-20 reps (60 seconds of work immediately followed by 60 seconds of complete rest is considered one rep)
Total Time: 20-40 min.
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