FTW 5 min Battle Ropes WOD

FTW 5 min Battle Ropes WOD

Purpose:  To increase muscular endurance and work around any lower body injury.

Benefits:  Increase endurance, speed, coordination for the upper body.

Routine:

6 movements

20 seconds work

20 seconds rest or plank

Cycle 2-4 times for extended workout

 

WOD:

1.      Single whip:  Grab the battle rope and feet shoulder width apart.  Alternate arm movement up and down as fast you can for 20 seconds.  Rest or plank for 20 sec.

2.      Double whip:  Grab the battle ropes and feet shoulder width apart.  Both arms move up and down at the same time for 20 seconds as fast as you can.  Rest or plank for 20.

3.      Hedge trimmer:  Grab battle ropes and swing outward and inward roughly waist level for 20 seconds.  Rest or plank for 20 seconds.

4.      Rope circles (outward): Grab ropes and swing ropes out and make a circular motion for 20 seconds.  Rest or plank for 20 seconds.

5.      Rope circles (inward):  Grab ropes and swing ropes in opposite direction as #4.  Rest or plank for 20 seconds.

6.      Jump slam:  Grab ropes and jump vertically and raise ropes up and slam downward as you land.  Perform as fast as you can for 20 seconds.  Rest or plank for 20 seconds.