Workout:
Battle rope
8 sets:
Battle rope 30 sec
30 sec rest
90 sec bike @moderate aerobic pace
30 sec rest
Set 1/5 - Both arms up and down together at the same time
Set 2/6 - Both arms up and down opposite times
Set 3/7 - Both arms making circles with the rope (right arm clockwise, left arm counter clockwise - ie spinning out)
Set 4/8 - Both arms making circles with the rope (right arm counterclockwise, left arm clockwise - ie spinning in)
Battle rope 30 sec
30 sec rest
90 sec bike @moderate aerobic pace
30 sec rest
Set 1/5 - Both arms up and down together at the same time
Set 2/6 - Both arms up and down opposite times
Set 3/7 - Both arms making circles with the rope (right arm clockwise, left arm counter clockwise - ie spinning out)
Set 4/8 - Both arms making circles with the rope (right arm counterclockwise, left arm clockwise - ie spinning in)
Done, 20-22 cals/round on bike
On the circles spinning IN I had to do one arm at a time for a few reps to avoid tangling the ropes. I got better as I went and by about 20 seconds I noticed some decrease in power output in my arms. Was fun to do something new. Thanks!
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