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  • Battling Ropes Exercise Library

Battling Ropes Exercise Library

Curriculum

  • 5 Sections
  • 146 Lessons
  • 13 Weeks
Expand all sectionsCollapse all sections
  • WAVE SYSTEM
    56
    • 1.0
      1-LEG ALTERNATE WAVES UNDERHAND GRIP
      1 Minute
    • 1.1
      FIGURE OF 8 WAVES
      1 Minute
    • 1.2
      SEATED SPLIT WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.3
      STANDING DIAGONAL CHOPS
      1 Minute
    • 1.4
      SEATED SPLIT WAVES (OVERHAND GRIP)
      1 Minute
    • 1.5
      HALF-KNEELING DIAGONAL CHOPS
      1 Minute
    • 1.6
      HALF-KNEELING IN & OUT WAVES
      1 Minute
    • 1.7
      SEATED SPLIT UP _ DOWN WAVES
      1 Minute
    • 1.8
      SQUAT HOLDS ALTERNATE WAVES (OVERHAND GRIP)
      1 Minute
    • 1.9
      HALF-KNEELING OUTWARD CIRCLES
      1 Minute
    • 1.10
      SEATED ANTI-ROTATION
      1 Minute
    • 1.11
      HALF-KNEELING UP _ DOWN WAVES (OVERHAND GRIP)
      1 Minute
    • 1.12
      HALF-KNEELING ALTERNATE WAVES – OVERHAND GRIP
      1 Minute
    • 1.13
      SEATED ALTERNATE WAVES
      1 Minute
    • 1.14
      HALF-KNEELING ALTERNATE WAVES – UNDERHAND GRIP
      1 Minute
    • 1.15
      KNEELING INWARD CIRCLE
      1 Minute
    • 1.16
      SEATED FEET ELEVATED ALTERNATE WAVES
      1 Minute
    • 1.17
      KNEELING OUTWARD CIRCLE
      1 Minute
    • 1.18
      KNEELING UP _ DOWN WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.19
      SEATED FEET ELEVATED DOUBLE WAVES
      1 Minute
    • 1.20
      – KNEELING ALTERNATE WAVES (OVERHAND GRIP)
      1 Minute
    • 1.21
      KNEELING FIGURE OF 8 WAVES
      1 Minute
    • 1.22
      FIGURE OF 8 WAVES
      1 Minute
    • 1.23
      KNEELING ALTERNATE WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.24
      SQUAT HOLD DRUM WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.25
      CRAZY ARMS (UNDERHAND GRIP)
      1 Minute
    • 1.26
      SQUAT HOLD DRUM WAVES (OVERHAND GRIP)
      1 Minute
    • 1.27
      HIP TOSS
      1 Minute
    • 1.28
      CRAZY ARMS (OVERHAND GRIP)
      1 Minute
    • 1.29
      SQUAT HOLDS ALTERNATE WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.30
      INWARD CIRCLES
      1 Minute
    • 1.32
      OUTWARD CIRCLES
      1 Minute
    • 1.33
      IN AND OUT WAVES
      1 Minute
    • 1.34
      LOW PLANK WAVES
      1 Minute
    • 1.35
      SIDE TO SIDE DOUBLE ARM WAVES (OVERHAND GRIP)
      1 Minute
    • 1.36
      SIDE TO SIDE DOUBLE ARM WAVES (UNDERHAND GRIP
      1 Minute
    • 1.37
      HIGH PLANK WAVES
      1 Minute
    • 1.38
      SIDE TO SIDE WAVES
      1 Minute
    • 1.39
      REVERSE IN _ OUT WAVES
      1 Minute
    • 1.40
      LATERAL HIGH PLANK WAVES
      1 Minute
    • 1.41
      UP _ DOWN WAVES (OVERHAND WAVES)
      1 Minute
    • 1.42
      IN _ OUT WAVES
      1 Minute
    • 1.43
      STANDING TRUNK ROTATIONS
      1 Minute
    • 1.44
      UP _ DOWN WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.45
      ROTATIONAL WAVES
      1 Minute
    • 1.46
      KNEELING TRUNK ROTATIONS
      1 Minute
    • 1.47
      ONE ARM ALTERNATE WAVE (OVERHAND GRIP)
      1 Minute
    • 1.48
      1-LEG UP _ DOWN WAVES (OVERHAND GRIP)
      1 Minute
    • 1.49
      KNEELING SNAKES
      1 Minute
    • 1.50
      ONE ARM ALTERNATE WAVE (UNDERHAND GRIP)
      1 Minute
    • 1.51
      1-LEG UP _ DOWN WAVES (UNDERHAND GRIP)
      1 Minute
    • 1.52
      BENT OVER LATERAL RAISES
      1 Minute
    • 1.53
      ALTERNATING WAVES (OVERHAND GRIP)
      1 Minute
    • 1.54
      1-LEG ALTERNATE WAVES (OVERHAND GRIP)
      1 Minute
    • 1.55
      BENT OVER Y RAISE
      1 Minute
    • 1.56
      ALTERNATING WAVES (UNDERHAND GRIP)
      1 Minute
  • THE POLE SYSTEM
    19
    • 2.0
      PLANK PULL FORWARD
      1 Minute
    • 2.1
      STANDING FORWARD PULL
      1 Minute
    • 2.2
      STANDING BACKWARD PULL
      1 Minute
    • 2.3
      STANDING SIDE PULL
      1 Minute
    • 2.4
      SEATED OVER THE SHOULDER PULL
      1 Minute
    • 2.5
      KNEELING OVER THE SHOULDER PULL
      1 Minute
    • 2.6
      KNEELING BACKWARD PULL
      1 Minute
    • 2.7
      SUPINE_LYING ROPE CLIMB
      1 Minute
    • 2.8
      SUPINE_LYING PULLUP
      1 Minute
    • 2.9
      PLANK PULL BACKWARD
      1 Minute
    • 2.10
      PLANK PULL SIDEWAYS INSIDE ARM
      1 Minute
    • 2.11
      PLANK PULL SIDEWAYS OUTSIDE ARM
      1 Minute
    • 2.12
      ONE LEG PLANK PULL BACKWARD
      1 Minute
    • 2.13
      ONE LEG PLANK PULL FORWARD
      1 Minute
    • 2.14
      ONE LEG PLANK PULL SIDEWAYS – OUTSIDE ARM
      1 Minute
    • 2.15
      ONE LEG PLANK PULL SIDEWAYS – INSIDE ARM
      1 Minute
    • 2.16
      SIDE PLANK PULLDOWN
      1 Minute
    • 2.17
      SIDE PLANK PULLUP
      1 Minute
    • 2.18
      STANDING TRICEPS BURNER
      1 Minute
  • MOVEMENT DRILLS
    34
    • 3.0
      REVERSE LUNGE ALTERNATE WAVES
      1 Minute
    • 3.1
      BURPEE WITH SLAMS
      1 Minute
    • 3.2
      UP _ DOWN SQUAT WITH ALTERNATE WAVES
      1 Minute
    • 3.3
      KNEELING TO STANDING WAVES
      1 Minute
    • 3.4
      SINGLE ARM CIRCLES
      1 Minute
    • 3.5
      UP _ DOWN SQUATS WITH OUTWARD CIRCLE
      1 Minute
    • 3.6
      RUN IN THE PLACE WITH ALTERNATE WAVES
      1 Minute
    • 3.7
      SUMO WALK ALTERNATE WAVES
      1 Minute
    • 3.8
      SPLIT SQUAT DOUBLE ARM ANTI-ROTATION WAVES
      1 Minute
    • 3.9
      ANTERIOR LUNGE UP _ DOWN WAVES
      1 Minute
    • 3.10
      SINGLE ARM WAVE FACING SIDEWAYS WITH REVERSE LUNGE
      1 Minute
    • 3.11
      – FORWARD LUNGE ALTERNATE WAVES
      1 Minute
    • 3.12
      FOOT FIRE ALTERNATE WAVES
      1 Minute
    • 3.13
      CROSSOVER LUNGE ALTERNATE WAVES
      1 Minute
    • 3.14
      SWITCH FEET SLAMS
      1 Minute
    • 3.15
      SIDE LUNGES WITH ALTERNATE WAVES
      1 Minute
    • 3.16
      SINGLE ARM WAVES FACING SIDEWAYS WITH SPRINT IN PLACE
      1 Minute
    • 3.17
      JUMPING JACKS
      1 Minute
    • 3.18
      SIDE SHUTTLE WITH ALTERNATE WAVES
      1 Minute
    • 3.19
      SINGLE ARM WAVES FACING SIDEWAYS WITH SQUATS
      1 Minute
    • 3.20
      SPLIT SQUAT CHOPS
      1 Minute
    • 3.21
      SHUTTLE WAVES
      1 Minute
    • 3.22
      PLYO LUNGE WAVES
      1 Minute
    • 3.23
      SWITCH FEET SIDE ROPES
      1 Minute
    • 3.24
      HOP WAVES
      1 Minute
    • 3.25
      SWITCH FEET SIDE ROPES
      1 Minute
    • 3.26
      PUSH-PULL WAVES
      1 Minute
    • 3.27
      TOUCHBACK WITH ALTERNATE WAVES
      1 Minute
    • 3.28
      SINGLE ARM FACING SIDEWAYS WITH SPLIT SQUAT
      1 Minute
    • 3.29
      SPLIT JACKS
      1 Minute
    • 3.30
      SPLIT JUMPS WITH DOUBLE ARM WAVES
      1 Minute
    • 3.31
      ANTERIOR LUNGE ALTERNATE WAVES
      1 Minute
    • 3.32
      LATERAL HOP _ SLAMS
      1 Minute
    • 3.33
      DROP SQUAT WAVES
      1 Minute
  • POWER MOVEMENTS
    18
    • 4.0
      JUMP SLAMS
      1 Minute
    • 4.1
      POWER SLAM
      1 Minute
    • 4.2
      – ROPE HOOK
      1 Minute
    • 4.3
      RAINBOW WITH LUNGES
      1 Minute
    • 4.4
      OVERHAND TSUNAMI
      1 Minute
    • 4.5
      SINGLE LEG OVERHAND TSUNAMI
      1 Minute
    • 4.6
      SINGLE LEG UNDERHAND TSUNAMI
      1 Minute
    • 4.7
      SPLIT STANCE UNDERHAND TSUNAMI
      1 Minute
    • 4.8
      SPLIT STANCE OVERHAND TSUNAMI
      1 Minute
    • 4.9
      UNDERHAND TSUNAMI
      1 Minute
    • 4.10
      SIDEWINDER
      1 Minute
    • 4.11
      RAINBOW TSUNAMI
      1 Minute
    • 4.12
      ROPE ALTERNATE UPPER CUTS
      1 Minute
    • 4.13
      KNEELING ULTIMATE WARRIOR
      1 Minute
    • 4.14
      ULTIMATE WARRIOR
      1 Minute
    • 4.15
      SINGLE ARM SIDE SLAMS
      1 Minute
    • 4.16
      SINGLE ARM ALTERNATE SLAMS
      1 Minute
    • 4.17
      KNEELING POWER SLAM
      1 Minute
  • PUSH_PULL STRENGTH TRAINING
    19
    • 5.0
      SUPINE_LYING FLOOR CHEST PRESS
      1 Minute
    • 5.1
      SPLIT SQUAT CHEST PRESS
      1 Minute
    • 5.2
      SQUAT SIDE PRESS
      1 Minute
    • 5.3
      STANDING OVERHEAD PRESS
      1 Minute
    • 5.4
      SQUAT CHEST PRESS
      1 Minute
    • 5.5
      SPLIT SQUAT SIDE PRESS
      1 Minute
    • 5.6
      KNEELING OVERHEAD PRESS
      1 Minute
    • 5.7
      SQUAT ALTERNATE PRESS
      1 Minute
    • 5.8
      KNEELING CHEST PRESS
      1 Minute
    • 5.9
      SPLIT SQUAT ALTERNATE PRESS
      1 Minute
    • 5.10
      SQUAT OVERHEAD PRESS
      1 Minute
    • 5.11
      STANDING CHEST PRESS
      1 Minute
    • 5.12
      STANDING OVERHEAD PRESS
      1 Minute
    • 5.13
      STANDING ALTERNATE PRESS
      1 Minute
    • 5.14
      KNEELING OVERHEAD PRESS
      1 Minute
    • 5.15
      SUPINE_LYING FLOOR CHEST FLYE
      1 Minute
    • 5.16
      ALTERNATE SUPINE_LYING CHEST PRESS
      1 Minute
    • 5.17
      SPLIT SQUAT OVERHEAD PRESS
      1 Minute
    • 5.18
      KNEELING ALTERNATE PRESS
      1 Minute
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