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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Weekend Workout: High Intensity Battle Ropes

Four words: battle ropes are awesome. All you need is one rope, an anchor point, and a bit of space. With that, you get a sweet workout tool that smashes your entire upper body - especially your forearms and shoulders - and gets your heart hammering.


Combine that with sprinting and shuffling, add the AMRAP (as many reps as possible) tag to it, and you're in for a world of hurt. But, you know...the good kind of hurt. Sorta.


Okay, on to the good stuff. This workout is an AMRAP circuit. Set a timer for 10 minutes, then work through the circuit as many times as you can before time runs out. That's all there is to it.


1. Rope Wave

15 reps


  • Most importantly, stay in a strong and tight position. That means slightly bent knees, controlled forward lean, and arms elbows locked in position.


2. Sprint

20 meters


  • Don't worry about getting a proper sprint start. Just start low and drive forward as fast as you can over the 20 meters. 


3. Alternating Rope Wave

30 reps


  • You'll quickly realize that this rope variation is much faster than the normal wave. Ease into it slowly, then speed up as you get comfortable.  


4. Shuffle

40 meters

  • Get low, get low, get low! It's an awkward motion, especially if you haven't done it before, but resist the urge to stand tall.