Perform the 1st battle rope exercise for 20 seconds with maximum effort, rest 10 seconds then perform the 2nd exercise with maximum effort. Repeat until all the exercises in the round are complete, then take a 60-second rest and begin the 2nd set.


a) Sidewinder waves
b) Drummer waves
c) Outside circles
d) Alternating waves
e) Inside circles


Work = 20 seconds
Rest = 10 seconds
Sets = 5 (with a 60-second rest between sets)