Name: Playbook - Hard To Kill Fitness - Annihilation Ropes
Uploaded: 2025-09-04T04:50:39.982Z
Duration: 25 min
Description: Annihilation Ropes

Develop explosive strength and power with this battle rope-focused workout. Warm up with 2 minutes of light jogging.

Workout: 5 Rounds 
-30 seconds Battle Rope Alternating Waves
-30 seconds Battle Rope Power Slams 
-15x Kneeling Medicine Ball Slams
-15x Burpees

*90s rest between rounds

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with a neutral grip
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle rope slams

- Kneel down on the floor in front of a medicine ball.
- Keep your torso tall and grab the medicine ball with both hands.
- Arch your back slightly, drive your hips forward, and extend your arms to lift the ball overhead.
- Then drive your hips back, hinge forward, and slam the ball directly in front of you.

Kneeling med ball slam

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

5 Rounds

Annihilation Ropes

Battle Rope Blitz

Mike

Row Reaper

The Circuit Crusher

Burpee Blast Pyramid

Core Dominator

Power Sprint Circuit 

The Warpath Circuit

Ruthless Ramp

Seth

Cobra Strike

Phalanx Fury

Tactical Blitz

This was the burner I needed. I LOVE to row and that was a great WOD! I didn’t have a pull-up bar so I did a superset of pushups and bench dips. LFG! STAY HARD TO KILL! 💪🏻🔥

Matt

Row Ripper

The 300 Grind

Not too tough. More cardio then the bike is needed

JimmyBlack22

Assault Bike Inferno

Burpee Blitz

Bodyweight Surge

Abdominal Assault

The Spartan Circuit

Gary

Savage Surge

Viper Core

Legion Power

Command Assault Circuit

Six-Pack Sledge

Rower Sprints

Ski Erg Lung Buster

Treadmill Tabata

Bodyweight is always. ALWAYS. More brutal than weight lifting. I EFFING love it. STAY HARD TO KILL!

Ross

Full Body Crusher

Bodyweight Blast

Kelley

Assault Bike Madness

Speed Machine

Stairmaster 25-7

500 Rep Jailbreak

Burpee Burnout

Core Destruction

400m Intervals

This was harder than I thought it would be….gotta work harder

Only finished 4 rounds. GA summer is hot hot. Was pouring sweat and had to pull the plug after 4 rounds

Terry

The Burnout Gauntlet 

The Titan Drop

Crucible Core

Strike Force Circuit

Lower Lockdown 

Midsection Mauler

HIIT The Track

Assault Bike Intervals

Bodyweight AMRAP

Locked Up

Burpee Pyramid Squeeze

Stairmaster HIIT

The Combat Circuit

Great first true workout back from 3 strokes and a brain bleed. Three trips of two week in hospital and 9 months on not being able to eat. Thanks for a great start back

Glynn

The Warrior Descent

Annihilation Ropes

More workouts from Hard To Kill Fitness