Challenge Center
Rope Slams
Return to Challenge Center30Seconds
| Level | Men | Women |
|---|---|---|
| Beginner | 20 | 15 |
| Intermediate | 40 | 25 |
| Advanced | 60 | 45 |
Step 1
Secure a 40' long, 1.5" diameter rope around an anchor.
Step 2
Grab rope at each end and start with a slight knee bend.
Step 3
Raise rope so that hands are at shoulder height.
Step 4
Slam rope down so that hands are at knee height.
Step 5
Repeat steps 3 and 4 in a rapid, continuous motion. Each time the rope slams the floor counts as 1 rep.