compound · Cardio
Battle Rope Waves
Battle Rope Waves is a compound cardio movement for full body, using Battle Ropes. It also works shoulders, core and forearms. 6 sets of 30s on / 30s off, 1 min rest.
- Primary muscle
- Full Body
- Equipment
- Battle Ropes
- Difficulty
- Intermediate
- Sets and reps
- 6 × 30s on / 30s off
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
One rope end in each hand, step back until there is a small slack loop.
- 2The cue that matters
Quarter squat, punch the waves from the shoulders, keep them reaching the anchor.
- 3Work it
6 sets of 30s on / 30s off, resting about 1 minute between them.
Muscles worked
Full Body does most of the work. Shoulders, core and forearms take the rest.