Perform the 1st exercise for 10 seconds with maximum effort, rest 10 seconds then perform the 2nd exercise with maximum effort.

Repeat until all the battle rope exercises in the round are complete, then take a 60-second rest and begin the 2nd set.

  • Work = 10 seconds of maximum effort
  • Rest = 10 seconds rest between exercises
  • Sets = 5 (with a 60-second rest between sets)


  1. Power slams
  2. Upper cuts
  3. Diagonal chops (each side)
  4. Ultimate warrior rope shake (each side)