1: Introduction Boost endurance with battle rope workouts that engage your entire body.

2: Alternating Waves Drive maximum power with alternating waves for a killer cardio session.

3: Double Waves Challenge yourself with double waves to strengthen your core and arms.

4: Power Slams Increase explosiveness with power slams to build endurance and strength.

5: Side-to-Side Waves Improve agility and core stability with side-to-side waves.

6: In-Out Waves Target your shoulders and chest with in-out waves for endurance.

7: Snakes Engage your whole body with the challenging snake battle rope workout.

8: Circles Strengthen your arms and core with circular battle rope movements.

9: Burpee Slams Combining burpees and slams for a high-intensity endurance workout.