The Battle Rope offers a great mode of cardiovascular conditioning through high intensity intervals. It can improve both anaerobic and total work capacity while developing power, grip strength, balance, coordination, and core stability. The Ultimate Warrior Rope Slam produces an asymmetrical load across the spine which stimulates core musculature and trains movement amongst multiple muscle groups simultaneously which enhances coordination.
To start, try a total of four, twenty-second sets with forty seconds of recovery in between sets. Alternate facing left and right for each sets. Remember, these are supposed to be high-intensity intervals, so try to maintain as much speed and power as possible. Keep the core tight and engaged.