Onnit Academy Workout of The Day #20 - Super Fan Workout

Super Shredder Battle Ropes Workout

August 17, 2014
Updated April 12, 2018
Category: Fitness

Workout Summary

Summer is coming to an end, but that doesn’t mean there isn’t time to strip away the fat! The Super Shredder Battle Ropes Workout is a full body, fat burning workout that will have you ready for the beach in no time. The workout may be used as a stand alone fat burning workout or as a finisher to your strength day. This battle ropes workout will not only torch fat, but test your muscular endurance and aerobic capacity. Let’s get shredded!

Workout Instructions

Complete all 5 battle ropes exercises before moving onto the next round. Each round consists of a 60 second work set. After you’ve completed the entire round, rest 60 seconds and repeat for a total of 5 rounds.

A1. Double Wave – 5 rounds x 60 sec
A2. Alternating Wave – 5 rounds x 60 sec
A3. Reverse Grip Wave – 5 rounds x 60 sec
A4. Alternating Reverse Grip Punch Wave – 5 rounds x 60 sec
A5: Hip Toss – 5 rounds x 60 sec

Other Workout Details

Workout Created by: Mark De Grasse
Workout Demonstrated by: Danielle Koelliker
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.
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