If I could only use ONE training tool to cause the biggest metabolic impact, it would be battle ropes… hands down!

Why?

1.) Low to no impact on the joints which is huge for people with back and knee pain and key for longevity for all

2.) Burns as many calories and elevates heart rate just as much as sprinting and running is already difficult for many people to properly perform as it is

3.) Allows for continuous power output where other tools have a clear stop and go or easy and hard part during a typical repetition

4.) Involves the whole body

5.) Works the core muscles in ways that few other training tools can by both smoking your shoulders, hips, and abs but also forcing you to learn how to brace your core and stabilize your spine during violent limb action which is very specific to sport

Here are 3 incredible battle ropes complexes we did this past weekend at Bootcamp Automator LIVE using a 20-second succession complexes format:

Battle Ropes Undulating Waves Complex#1-

1- Battle Ropes Alternating Waves with Lateral Slide Variation @ 20 s of work, 0 s rest

2- Battle Ropes Jumping Jacks Variation @ 20 s of work, 0 s rest

3- Battle Ropes Outside Circles Variation @ 20 s of work, 0 s rest

60-second rest and transition

Battle Ropes Undulating Waves Complex#2-

1- Seated Battle Ropes Waves Variation @ 20 s of work, 0 s rest

2- Kneeling Battle Ropes Waves Variation @ 20 s of work, 0 s rest

3- Standing Battle Ropes Waves Variation @ 20 s of work, 0 s rest

60-second rest and transition

Battle Ropes Undulating Waves Complex#3-

1- Split Stance Battle Ropes Waves Variation (L) @ 20 s of work, 0 s rest

2- Split Stance Battle Ropes Waves Variation (R) @ 20 s of work, 0 s rest

3- Parallel Stance Battle Ropes Waves Variation (L) @ 20 s of work, 0 s rest

60-second rest and transition

I get questions all the time about what ropes we’re using at our facility, and we use the training ropes from Perform Better:

I recommend starting with 30 foot ropes that are 1.5 inches in diameter as it’s much more space efficient and is a great starting point for rope training.

The bigger ropes can be a bit too challenging where the waves start to look like baby ripples in a pond and the goal is to get lots of speed and velocity so lighter is better for beginners.

The options are endless so have fun with training ropes like we did in the videos above. We literally just free-styled within the 3-exercise 20-second success complexes template and had a blast doing it

Just in case you don’t have access to battle ropes but wanted a great bodyweight complexes workout, see the video below:

Crank it!
BJ