Maximise your training with our fat-burning EMOM workout

Perform battle rope waves as fast as possible in 10 second bursts. After each 10 seconds, perform one burpee. 

Sets: 3

Reps: 40 seconds

Rest: Complete the reps and rest the remainder of the minute.

Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.