Bodyweight Workouts Cycle Twelve: Battle Ropes and Pull Ups

This challenging workout is perfect for athletes who want to spend time cultivating real body weight strength and skills. As the programming progresses you will be challenged to complete tough workout using parallettes, a pull up bar, and battling ropes.

 

Equipment needed: pull up bar, ropes, yoga mat, and timer

 

Throughout the cycle, BR * indicates battling rope.

 

Breaking Muscle Shop

Post your workout results, comments, and questions to the Breaking Muscle forum.

 

Week 7

Day 1

BR Workout 5
3x

  • 30 Seconds *BR Jumping Jacks
  • 10 Sit up to Straddle
  • 30 Seconds *BR Snakes 20
  • 10 Pull Ups
  • 30 Seconds *BR Circles

 

Day 2

BR Workout 10
5x

  • 25 Air Squats
  • 10 V Up
  • 10 Toes Together Squat
  • 20 Superman
  • 10 Glute Bridge

 

Day 3

BR Workout 2
6x

  • 30 Seconds *BR Twisting Wave
  • 20 Jump Squats
  • 30 Seconds *BR Jump Slam
  • 10 Push Ups
  • 20 RKC Plank
  • 10 Janda Sit Ups
  • 30 Seconds One *BR Leg Rope Wave *alternating legs each round
  • Rest: 2 minutes
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