1 Arm MMA Battle Rope Conditioning Workout
November 7, 2014 Updated April 13, 2018
Battle Ropes have become a staple in conditioning athletes, this is especially true with Mixed Martial Arts athletes. The 1 Arm MMA Battle Rope Conditioning Workout will prepare a fighter for the demands of what goes on in the ring. Although, nothing is going to replace actually getting in the ring to spare and perform fight work, the 1 Arm MMA Battle Rope Conditioning Workout does its best job emulating this training. Working on upper body and aerobic capacity, this conditioning workout is essential for any fighter’s success in the ring.
Complete all 5 battle ropes exercises before moving onto the next round. Each round consists of a 30 second work set. After you’ve completed the entire round, rest 60 seconds and repeat for a total of 5 rounds.
A1. Battle Ropes Whip – 5 rounds x 30 sec (each side)
A2. Battle Ropes Hook – 5 rounds x 30 sec (each side)
A3. Battle Ropes Side to Side Whip – 5 rounds x 30 sec (each side)
A4. Battle Ropes Pivoting Knee Drop Circle Wave – 5 rounds x 30 sec (each side)
A5. Battle Ropes Reverse Lunge Wave – 5 rounds x 30 sec (each side)
Other Workout Details
Workout Created By: Mark de Grasse
Workout Demonstrated By: Mark de Grasse
Equipment Used: Onnit Battle Ropes
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