Workout 3: Battling Ropes
Research shows that the use of heavy ropes, commercially known as battling ropes, produces metabolic benefits similar to sprinting or biking, but with one distinct difference: It’s an upper-body focused activity. The good news is that these primitive pieces of equipment are becoming available at more and more gyms. Two of the most common uses are alternating waves and two-handed slams, the latter being more of a “power” activity than the former.
In both cases, your aim should be to send as many waves down the line as possible in the time allotted. Keep the ropes moving for the entire interval and you’ll develop a deep burn in your shoulders, arms, midsection, upper back, and lungs.
Exercise 1) Alternating Waves
Go for 20 seconds. Rest 10 seconds.
Exercise 2) Rope Slam
Go for 20 seconds. Rest for 10 seconds. Repeat 2 exercise sequence 4 times.
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