“KO Complex” Rope Battling Workout

How To Perform The “KO Complex:”

Single arm rope battle each of the following

• 10-20 seconds single arm standing
• 10-20 seconds single arm kneeling

• 10-20 seconds single arm “ground and pound” position
• 10-20 seconds single arm plank
• Repeat in reverse order up the other side

Perform 3-4 sets.

What’s The Purpose:

Unilateral rope battling teaches the core to brace and fire under unbalanced and chaotic movement.  Each variation fires the core in a different way:

• Standing – general core use
• Kneeling – takes some leg and glute bracing out
• G and P position – 3 point ground contact bracing
• Plank position – advanced 3 point ground contact bracing

“KO Complex” Video

100 Likes for this video or shares on Facebook and I will get out a new dumbbell complex for everyone without ropes!

- Joe Hashey, CSCS –