The Night Owl T-Shirt is Now Available: Shop Now
Complex Battle Ropes Fat Burning Workout

Complex Battle Ropes Fat Burning Workout

July 29, 2014
Updated April 12, 2018
Category: Fitness


Workout Summary

The Complex Battle Ropes Fat Burning Workout is a full body, compound movement, conditioning workout. The workout may be used as a stand alone conditioning workout or a conditioning finisher to your strength day. Each exercise of the workout combines an upper body battle rope movement with a lower body bodyweight movement working in unison to create a full body, fat blasting complex. This battle ropes workout will test your muscular endurance and aerobic capacity, not to mention strip away fat. Grab a battle rope and get to work!

Workout Instructions

Complete all 5 rounds of each exercise before moving onto the next exercise. Each round consists of a 45 second work set with 15 seconds of rest.

A1: Double Wave Squat to Stand – 5 rounds x 45 sec on/15 sec off

B1: Alternating Wave with Reverse Lunge – 5 rounds x 45 sec on/15 sec off

C1: Alternating Wave with Dragon squat – 5 rounds x 45 sec on/15 sec off

D1: Single Arm Wave with Split Squat – 5 rounds x 45 sec on/15 sec off

Other Workout Details

Workout Created By: Mark De Grasse
Workout Demonstrated By: Jena Mays
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.