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Shoulders

Battle Rope Intervals

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LevelIntermediateEquipmentOther

Short, hard rounds of waving a heavy rope that load the arms and shoulders and lift your heart rate.

Cardio
Primary musclesShoulders
Secondary musclesAbdominalsBicepsForearmsGlutesQuadricepsTriceps

Setup

  1. 1Anchor the rope and hold one end in each hand.
  2. 2Stand in a slight squat with your feet shoulder-width apart.

How to perform

  1. 1Brace your core and keep your chest up.
  2. 2Raise and lower your arms alternately to make waves along the rope.
  3. 3Keep the waves going for a set time, such as 20 to 30 seconds.
  4. 4Rest for 30 to 60 seconds, then repeat.

Alternatives

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Stretches for Shoulders

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