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Battling Ropes Burn

The 30 Day Battling Ropes Burn, created by Monique LaFontaine-Tomaso, is a one of a kind stand alone Battling Rope Workout Program. It is intended to be completed in 4 weeks, training 3 days a week, with 45 minute long sessions.
Each session begins with a Battling Ropes Velocity Warm-up. Followed by 5 to 8
HIIT/Velocity segments. The timing of the HIIT/Velocity segments are set according to the intensity of the exercises in the segment, with timed rest periods included. Altogether this program includes 50 variations of battling rope moves. Each session will end with a 7-12 minute Battling Rope Sustained Velocity Finisher. 

What's included in the At-home
Battling Ropes Program

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Set Up 

To start you off in the right direction, we have included our Battling Rope Program Set Up Video to show you everything you'll need before your first workout.

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Battling Ropes

If you've never picked up a Battling Rope before our Battling Ropes Velocity Basics Video will show you everything you need to know!

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Program Videos

You'll feel like you're right there with us as you follow along with the participants of the Battling Ropes Burn Program class videos. Program includes weekly overview of rope moves.​

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Program PDFs

PDFs are a great option if you would rather follow along on paper.

All training days include:

  • Warm up routine

  • Timed HIIT segments

  • Segments broken down into duration and rest 

  • Velocity Finisher

What You Will Need

1. ROPE: Size 1½" diameter by 50' length 
2. ANCHOR: Due to the nature of the rope moves in this program you will need to anchor your rope to a secure object that will not move. Be sure to keep at least 2 feet of unobstructed area from anchor to end of rope. 
3. PHONE, TABLET, OR LAPTOP (if following along with program videos)

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I took the Battling Ropes class in January of 2021 at Ultimate Kickboxing and Fitness in Redlands, California. It was taught by Monique LaFontaine-Tomaso. There were twelve classes and we attended three times a week for four weeks. Each class  consisted of three sections - a warm-up, HIIT (high intensity interval training) and ended with an endurance exercise. Every class built on the previous class and was a progression to enhance our fitness.


I signed up to challenge myself as I’ve always found Battling Ropes to be very difficult. The ultimate goal was to be able to do the ropes for 10 minutes straight. Upon starting, I really couldn’t even imagine being able to do that as I would be out of breath after 30 seconds. I trusted my instructor when she told us to let the process work and to come to every class. I did as she instructed and worked hard. I specifically remember the class where we battled the ropes for 3 ½ minutes in the endurance section and it was so difficult. After that it seemed that the magic happened and it started getting easier. Each class we would battle the ropes a little longer until we finally all did the 10 minutes straight in the last class. It really was an amazing and empowering feeling. This was probably one of the highlight of any fitness endeavor I have ever taken on.


Highly recommended for anyone wanting to challenge themselves and build their fitness to a new level.

~ Cathy

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