Try Alpha BRAIN® for FREE Try Alpha BRAIN® for FREE Learn More
1 Arm MMA Battle Rope Conditioning Workout

1 Arm MMA Battle Rope Conditioning Workout

Written by
November 7, 2014
Updated April 13, 2018

Workout Summary

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.

Workout Instructions

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

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.