Bodyweight Workout: Cycle 12, Week 3

This challenging workout is perfect for athletes who want to spend time cultivating real bodyweight strength and skills.

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.

Week 3

Day 1

BR Workout 6
3x

  • 30 Seconds *BR Slam to Squat
  • 10 Strict Toes to Bar
  • 30 Seconds *BR Side Shuffle with Alternating waves
  • 10 Bridge Ups
  • 30 Seconds *BR Snakes
  • 20 Alternating Lunges
  • 10 Pikes

Day 2

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 3

BR Workout 4
4x

  • 30 seconds *BR Double Arm Slams
  • 10 Roll up to Candlestick
  • 30 Seconds *BR Double Arm Waves
  • 10 L Hang Pull Ups
  • BR Alternating Waves
  • 20 Seconds RKC Plank

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