4x4 Rope Waves & Pulls Battling Rope Workout

Corey Beasley, owner of Innovative Results Gym in Costa Mesa, California, demonstrates a series of battling rope wave exercises and battling rope pull exercises using a 2-inch nylon battling ropes.

4x4 Rope Waves & Pulls Battling Rope Workout Vid:

4x4 Rope Waves & Pulls Battling Rope Workout Instructions:

Perform each 4x4 set with no rest in between exercises and 60-90 sec rest in between sets.

A1: Shuffle Waves - 4 x 30-60sec
A2: Alt Hand Pull - 4 x 30-60sec
A3: In & Out Waves - 4 x 30-60sec
A4: Mounted Waves - 4 x 30-60sec
B1: Drag Pull Forward - 4 x 30-60sec
B2: Rope Twist - 4 x 30-60sec
B3: Seated Over Shoulder Pull - 4 x 30-60sec
B4: Fat Grip Waves - 4 x 30-60sec
C1: Drag Pull Backward - 4 x 30-60sec
C2: 2-Hand Twist - 4 x 30-60sec
C3: Side Pull - 4 x 30-60sec
C4: Rope Hook - 4 x 30-60sec

Contributor Information:

Corey Beasley has been a strength and conditioning coach for over 10 years.  He owns Innovative Results, in Costa Mesa CA, which utilizes 'out fo the box' training methods to assist their clients look better, feel better and perform better.  Corey works with elite level wreslters, jiu jitsu, and MMA athletes. Find out more.

Comments (2)

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written by Southpawfighter, May 02, 2011

Nicely done Corey-we use ropes in our women's MMA condtioning programs-your routine is very similar to what I do before we do our technical work. It's harder than most people realize.

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written by Kasia, May 03, 2011

WOW ! SOO GOOD! Will try

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