Its always important to have a goal, a race, an event or something that motivates you train consistently and with purpose.  Without a reason to show up, working out can easily get pushed to the back burner and fall out of habit.  That’s why we have created a series of challenges throughout our gym and encourage our members to test their fitness level regularly.  One of our favorite challenges is the 20 minute battling rope challenge.

Using a 50′ long, 1.5″ poly cotton blend rope, we perform the alternating wave drill for 20 minutes.  The waves must travel all the way to the anchor point and you cannot stop for the duration of the test.  Simple.

It is difficult, yet safe.

Simple, but effective.

And when people try the ropes for the first time, 20 minutes of continuous work seems impossible.

The battling ropes are challenging, but you can quickly adapt and develop the work capacity to handle long durations of work.   This is perfect for athletes that need to perform for long periods of time, like wrestlers, grapplers, fighters, swimmers and other athletes that want to develop endurance in their grip, arms and shoulders.

Here is a simple training program that we have used multiple times to help people develop the strength, endurance and mental toughness needed to complete the 20 minute Battling Rope Challenge.  There are only two days of training per week and this can be added to most other exercise programs.

Battling Rope 6 Week Workout Plan

Week 1

Mon – 60sec ON, 120sec OFF X 12

Fri – 10sec ON, 50sec OFF X 12

Week 2

Mon – 90sec ON, 90sec OFF X 10

Fri – 15sec ON, 30sec OFF x 16

Week 3

Mon – 120sec ON, 60sec OFF X 8

Fri – 20sec ON, 20sec OFF X 20

Week 4

Mon – 4min ON, 45sec OFF X 4

Fri – 30 ON, 15 OFF X 24

Week 5

Mon – 8min ON, 30sec OFF X 2

Fri – 40sec ON, 10sec OFF X 20

Week 6

Monday – 16 Min ON X 1

Fri – TEST – 20 minutes straight!

We have done this time and time again with our members, our athletes and our coaches.

Conquering this challenge will build a high level of fitness, work capacity, confidence and mental toughness.  So keep us posted on your training and let us know when you achieve the 20 minute mark!

Interested in learning more about the battling rope system and how it can help you reach your goals this year?

Fill out the form below, and one of our award winning coaches will help you get started.

Innovative Results was voted #1 Gym and Personal Trainers by MYFOXLA’s Hotspot.  Their unique programming supports Orange County’s active lifestyles.  Perfect for all of you hikers, bikers, surfers, skaters, mountain bikers and other outdoor enthusiasts.