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Battle Ropes Wave (Half Burpee)

  • Intermediate
  • Full Body

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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