Get Lean With This Battle Rope Workout

Explode, Grind & Lock-It-In

Heart and mental toughness. That is what you need to get through this torturous battle rope gauntlet.

This workout is inspired by the Gronkowski Brothers. I know you know who these guys are and their fitness company Gronk Fitness Products.

After training with those guys I learned some crucial elements that I now use in every training session. Whether I am putting myself through a workout or coaching an athlete I learned that by focusing on these 3 key elements I can push past limits I never even dreamed of. To get through this workout you need to be able to Explode, Grind and Lock-It-In.


In each of these exercises you have to get your muscles to fire and work on all cylinders at an “all out” pace. Don’t just make it look like you are working hard. Move your muscles as fast as possible at an all out pace for the entire time. This does more than just test your mind. You are heightening your ATP-Pcr energy system and conditioning your muscles to innervate and contract at the rate needed for explosiveness.


Right at about :15 seconds your are going to be like “shit this is hard.” That is a good thing. Embrace that feeling. Go towards the pain. Push through that feeling more and more. The more often you able to push you mind & body through those “oh shit” moments the more that transfers into your sport and in your life. Keep your position, keep your form, suck it up and Grind.


It’s one thing to start this workout but its another to finish. Locking it in is all about keeping your vision and getting the job done. If you started it, you better fucking finish it. Stop thinking about how hard it is or who is watching you. Hone in your vision and lock it in.

Got it? In just 15 minutes we are going to seriously:
Burn an insane amount of fat
• Build muscle
Increase your cardiorespiratory endurance
• Train overall athleticism
• Test your mental capabilities

How You Do It

• Set up a battle rope around a pole, beam or anything sturdy enough to hold the rope.
• 3 different rounds, 3 different exercises per round
• You will go as hard as you can for: 30 seconds @ each, followed by :10 seconds of rest, then all out for :20 seconds @ each, :10 seconds of rest and then finish with :10 seconds @ each.
• Move on to the next round.

To Clarify:
• Go 30 seconds @ each
• Rest no more than 10 seconds in between exercises
• Then go for 20 seconds @ each (same rest times)
• Then go for 10 seconds @ each
• Move right into the next round

Round 1:
• Single Leg Slams to Burpee’s
• Shuffle Slams
• Hip Toss

Round 2:
Plank Slams to Roll Through Switch
• Lateral Bound Slams
• 2 Hand Slams

Round 3:
Reverse Lunge with waves
• In & Out Slams
• Seal Jacks

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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