1 Arm MMA Battle Rope Conditioning Workout

1 Arm MMA Battle Rope Conditioning Workout

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
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.

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