Perform as many waves as possible in 30 seconds. Once finished rest 30 seconds, move onto the next exercise in the group and repeat. Once finished with the entire round. Rest for two minutes and repeat for a total of 6 rounds.
For the Circle Wave and Low to High Chop, alternate which direction you perform the movement every round.
A1: Battle Rope Jump Slam – 6 rounds x 30 sec A2: Battle Rope Alternating Wave with Squat – 6 rounds x 30 sec A3: Battle Rope Alternating Wave with Side Lunge – 6 rounds x 30 sec A4: Battle Rope Circle Wave – 6 rounds x 30 sec A5: Battle Rope Low to High Chop – 6 rounds x 30 sec A6: Battle Rope Kneel to Stand Wave – 6 rounds x 30 sec
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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