The Black Friday Sale Ends In : Shop Now

Suspension Workout with Exercise Regressions

Written by
April 14, 2014
Updated March 31, 2020
Category: Fitness

Workout Summary

Using a series of exercise regressions, Mark de Grasse demonstrates a full body suspension workout for strength, power, and conditioning. Rather than using a typical set of Gym Rings, a short, 2-inch thick battle rope is being utilized. The Battle Rope adds some grip strength difficulty to each exercise, especially the body row regressions.

Workout Instructions

Do not rest in between exercises during each set. Rest 30-60 second in between sets.

A1: Lawnmower Extension – 3 x 10 each side
A2: Alternating Body Row – 3 x 10 each side
B1: Alternating Assisted Pistol – 3 x 10 each side
B2: Assisted Squat Jumps – 3 x 20
C1: Alternating Tricep Extension – 3 x 20
C2: Tricep Extension – 3 x 20
D1: Body Row – 3 x 20
D2: Bent Leg Body Row – 3 x 20

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.