Conditioning · Beginner

Battle Rope Wave

Upper body conditioning with almost no joint stress.

How to perform it

1. 1Hold one rope end in each hand with a soft knee bend.
2. 2Brace the trunk and keep the chest tall.
3. 3Drive the arms up and down in fast alternating waves.
4. 4Work for time, then rest fully.

Coaching notes

• Keep the hips quiet and let the arms do the work.
• Twenty to thirty second bursts work well.