Do 1 of the 12 battle rope exercises shown in the video above ↑ for
20-to-40 seconds.
Then rest 20-to-40 seconds.
Repeat the 20-to-40 second battle ropes & the
20-to-40 second rest cycle for at least 5 minutes or 8 times.
Then Rest 1 minute, Start over and repeat for
10-to-40 minutes.
Anchoring Your Battle Ropes
Make sure you anchor the rope in place by wrapping it around a pole, weights
(dumbbells or kettle bells) or have someone hold the battle rope in place.