Get Ripped and Lean With This 15-Minute Battle Rope Workout

STACK Expert Ben Boudro prescribes a grueling battle rope workout that will build muscle and burn fat.

Heart and mental toughness. That's what you need to get through this torturous battle rope workout.

This circuit was inspired by the Gronkowski brothers. I know you know who these guys are and are familiar with their company, Gronk Fitness Products.

RELATED: Battle Rope Workout That Will Get You Shredded

After training with those guys, I learned some crucial things that I now use in every training session. Whether I'm putting myself through a workout or coaching an athlete, I learned that by focusing on three key elements, I can push past limits I never even dreamed of. The elements: Explode, Grind and Lock It In.


In each exercise, 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're working hard. Move your muscles as fast as possible at an all-out pace for the entire time. This does more than test your mental toughness. You are heightening your ATP-Pcr energy system and conditioning your muscles to innervate and contract at the rate needed for explosiveness.

RELATED: Develop Full-Body Strength and Conditioning With Battling Ropes


At about 15 seconds in, you're going to be like "man, this is hard." That's a good thing. Embrace that feeling. Go toward the pain. Push through that feeling. The more often you're able to push your mind and body through those moments, the more that transfers into your sport and your life. Keep your position, keep your form, suck it up and grind.

Lock It In

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

RELATED: Three Ways to Apply Battling Ropes to Your Workout

Got it? In just 15 minutes you are going to seriously:

  • Burn an insane amount of fat
  • Build muscle
  • Increase your cardio-respiratory endurance
  • Train your overall athleticism, and
  • Test your manhood

The ropes I use in this video are brand new 50-foot, 30-pound ropes from Gronk Fitness Products. Battle ropes have been around for awhile, and I've used a bunch of different styles and brands. The one from Gronk Fitness is easily the best rope I've ever used. The thick outer layer and the metal handles make a huge difference, and it feels good knowing that these ropes are going to last a lifetime.

So let's get down to business:

How to Do It

  • Set up a battle rope around a pole, beam or anything sturdy enough to anchor it.
  • 3 rounds, 3 exercises per round
  • Go as hard as you can for 30 seconds on each exercise, rest for 10 seconds, then go all-out for 20 seconds on each exercise, followed by 10 seconds of rest. Finish with 10 seconds of all-out effort.
  • Move on to the next round.

Round 1

  • Single-Leg Slams to Burpees
  • 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

Photo Credit: Getty Images // Thinkstock