Perform the 1st battle rope exercise for 60 seconds at a steady but fast pace, rest 20 seconds then perform the 2nd exercise. Repeat until all the exercises in the round are complete, then take a 60-second rest and begin the 2nd set.


  • Work = 60 seconds
  • Rest = 20 seconds rest between exercises
  • Sets = 5 (with a 60-second rest between sets)


  1. Alternating waves
  2. Tsunami grapplers toss
  3. Double waves
  4. Upper cuts
  5. Freestyle waves