Battle Ropes

Here's a quick overview of the infamous battle ropes.

Battle Ropes have been around seemingly forever and have been used to pull giant piles of brick, lever sails on ships and much more.  Simply picking up the rope and throwing it down is enough if you're trying to figure it out.  Once you get the grasp of it you can try this workout I found on youtube below. It can be used for power, strength, speed and endurance work.  What matters in the workout below is the intensity and time in each movement and total time of the workout.  Remember that when designing your own workout!

Here's the link below as well if you like to share it with friends.
http://www.youtube.com/watch?v=CfYcsCMo8wQ&feature=related

Let me know how far you made it through this workout!

TRX MAX - WOD - 9/11/12

Welcome back to your weekly TRX MAX - WOD. This week our focus is stability and rotation within class. You'll noticed a few movement have advanced from last week.

Check it out...

TRX MAX - 3 stations consisting of 4 exercises and a total of 12 minutes of work at each station.

Station 1 - TRX/DB
Left Arm TRX row to uppercut
Right Arm TRX row to uppercut
DB swings
DB power snatch

Station 2 - MB/BB
MB overhead slamdowns
MB toe touch to overhead rotation (5 per leg)
BB OH reverse lunge
BB upright row

Station 3 - Jump Rope/BW
Jump Rope 75%
Jump Rope 90%
Inch Worms
V-Situps

Enjoy Responsibly :)

TRX MAX - WOD 9/4/12

-3 stations of rotating work
-Each station contains 4 exercises for 1min each
-3 rounds are performed at the station (12min per station)

1.TRX/DB
SL TRX Squat/Deadlift
" "
DB Swing
DB High Pull

2.MB/BB
MB Slamdowns
MB Rainbow Chops
BB Front Squats
BB OH Hold

3. Jump Rope/BW
Jump Rope 80%
Jump Rope 90%
Up/Up/Down/Down
Alt toe-finger sit-ups

Q: What makes this class so special and different from other classes?

A: It's all in the broad programming of the class format to hit every part of the body. Within the class you should get a; push, pull, 2 different hip hinges, core stabilizer, core mobilizer, core rotation, cardio, power, isometric hold. What you also get is accountability. For the minute round you can easily quantify the work done each class and each week. Simply count reps for the first and last round at each station.
Are they close?
Did you get stronger as you went on?
Did the movement become easier?

Most group fitness classes are based around cardio with some using weights and/or other props to get strength work done.

This class looks very similar to a circuit you and your trainer might do. Since its based on time over reps you can work at your pace through the class.

The purpose of this class is to hone in on each specific movement for that minute. I look for slow, controlled, and precise movement for that minute.

If you are looking for a great STRENGTH based class, come try TRX MAX!