View this exercise on Fitain

Battle Ropes Wave (Half Burpee)

  • Intermediate
  • Battle Ropes
  • Full Body

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Attach the battle rope to a low anchor point.

2) Grab both ends of the rope and walk a few feet backwards.

3) Get in the plank position - start on all fours and fully extend the legs behind you. Keep the core tight and tuck the hips in - you should be in the plank position.

Perform instructions

1) Jump your feet in - use the momentum to lift your hands off the floor and get in a low squat position. You're aiming for a flat back and knees bent around 90 degrees.

2) Whip the rope and create a wave.

3) Repeat.

Anatomy