Perform the 1st battle rope exercise (cardio) for 30 seconds at a fast pace, then go straight to the next exercise (core) without rest. Repeat until all the exercises in the round are complete. The core exercises will be used active recovery between the cardio high intensity exercises.


Work = 30 seconds
Rest = 0 seconds
Sets = 5 (with a 60-second rest between sets)


  1. Burpee power slams
  2. Russian twists
  3. Side shuffle waves
  4. Reverse plank pulls
  5. Jumping jacks