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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Battle Rope to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
8
cal/min light
12
cal/min moderate
18
cal/min vigorous
Both arms slam down together
Lateral wave pattern
Add jump squats between slams
Do Battle Rope early in your full-body workout when freshest. Compound movements should come before isolation work.
Add weight in small increments (2.5-5 lbs) when you can complete all prescribed sets and reps with good form. Track your lifts and aim for progressive overload over weeks.
Battle Rope is generally safe when performed with proper form and appropriate weight. Warm up with lighter sets before your working weight. Start light and increase gradually if you have concerns.
At moderate intensity, Battle Rope burns roughly 12 calories per minute. A 30-minute session burns approximately 360 calories, though this varies by body weight and effort level.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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