15 Aug Ropes n’ Holds (partner workout)
Posted at 02:57h
This explanation is long, so bare with us. But trust...it's worth the read.
The workout is 15 minutes long you complete it with a partner. It is broken into 3 parts. During each part you are doing a different exercise
with the battling rope. While one partner is using the rope, the other partner is doing a hold to work on their core strength. You switch between the rope
and the holds every 30 seconds with no rest so each partner is doing each hold and 5 rounds of ropes during the 5 minute period(catch your breath
during the holds while your partner is using the rope).
There are 5 holds you will cycle through, and 3 different rope exercises you will do (one for each time you cycle through the holds). The rope exercises are:
alternate arm waves- stay planted with your knees shoulder width apart, and your back straight, and one end of the rope in each hand. quickly whip the rope by
alternating your hands from your hip to shoulder height.
in and out waves- same movement as above, but instead of moving your arms up and down, move them in-and-out such that your hands meet in front of your torso
then extend out laterally during each rep.
two-arm slams- Same starting position as above, but instead of alternating waves, bring both arms high above your head and slam the rope down to the ground
witha strong quick movement.
The full workout looks like this:
First 5 minutes (rope/hold)
alternate arm waves/ low-push-up position
alternate arm waves/ high plank
alternate arm waves/ bottom-of a squat
alternate arm waves/ hollow-body (laying on your back in a pike position)
alternate arm waves/ table-top (in a crab walk position thrusting your hips high so your torso is flat)
Second 5 minutes (rope/hold)
in and out waves/ low-push-up position
in and out waves/ high plank
in and out waves/ bottom-of a squat
in and out waves/ hollow-body (laying on your back in a pike position)
in and out waves/ table-top (in a crab walk position thrusting your hips high so your torso is flat)
Third 5 minutes (rope/hold)
two-arm slams/ low-push-up position
two-arm slams/ high plank
two-arm slams/ bottom-of a squat
two-arm slams/ hollow-bod (laying on your back in a pike position)
two-arm slams/ table-top (in a crab walk position thrusting your hips high so your torso is flat