Functional Training Institute

Battling Ropes Workout – The Punisher

This week we have a workout that will push you and your clients to the limits. The great thing I love about incorporating Battling Ropes into my exercise regimes is that they are extremely fun and unique. They provide a great mix of aerobic, anaerobic, strength endurance and power training. You need to change the parameters of tempo, time under tension and weight of the rope to cater accordingly.

This Battling Ropes Workout focuses a lot on multi planes of motion and is guaranteed to get that heart rate going.

“The Punisher”

10 x Transverse waves [Each Side]
10 x Lateral lunges [Each Side]
10 x Internal Circles
10 x External Circles
10 x Double Waves
10 x Alternating Waves
10 x Burpies

Now there are many ways you can incorporate ‘The Punisher’ into your training sessions… You can use it as a metabolic session with the aim of completing a number of rounds.

There you have it, “The Punisher” Battling Ropes Workout. If you would like to find out more about our Fundamentals of Battling Ropes Accreditation and how you can utilize this amazing tool > Click Here.

Live Passionately,

Daniel Henderson

Related Workouts & Resources:

The Battling Ropes Get Up

The Battling Ropes Massacre Workout 

Beginner Battling Ropes Partner Drill 

Battling Ropes Workout for Abs, Arms & Shoulders

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