St Patrick's Day Battleropes Workout

Happy St Pat’s to our Irish followers!
Before you go wild with the celebrations, fire off this workout first. Go wild — but go wild after you earn it.

Happy St Patrick’s Day

Granted, even in a year when half the world seems locked down, many Irish folk will still find a way to get a party going with a drop of the strong stuff. And there’s nothing wrong with that — a day of letting your hair down is good for the spirit and the body.

But before you dive into the festivities, we’re going to squeeze in a wee pre–St Paddy’s shenanigans workout to kick your metabolism into overdrive. Hit this first, then enjoy the day knowing your engine is burning hot for hours.

The St Patrick’s Day Workout is a Battlerope session designed to ignite your metabolism, boost the EPOC effect, and keep those calories burning long after you’ve raised a glass.

St Patrick fought snakes — you fight the Battleropes.

About Battleropes

Battleropes look like something you’d find tied to a ship down at the docks, and for good reason — they’re thick, heavy, and built for serious work. Over the last 15 years, they’ve become a staple of functional fitness thanks to the brutal, full-body conditioning they deliver.

Athletes love them for cross-training: they build strength, endurance, power, and work capacity. They also hit every major muscle group at once — arms, shoulders, core, legs — while allowing total freedom of movement. That freedom lets you hit angles and ranges of motion you simply can’t reach with traditional weights.

And here’s the real beauty: battlerope work is low impact. You get an insane cardio blast without the joint stress that comes from running.

HIIT Training

Battleropes are perfect for HIIT — short, savage bursts of work followed by quick recovery periods. Even extremely fit people struggle to maintain max intensity on the ropes for more than 30 seconds. This makes them ideal for high-intensity intervals that spike the heart rate and push your conditioning to the limit.

HIIT is proven to burn more calories than steady-state cardio in less time, and the ropes crank that effect even higher. The big reward? The EPOC effect — your metabolism stays elevated long after the workout ends, burning fat while you’re chilling, recovering… or celebrating.

Perfect for Busy People

Because most people can only sustain short sets on battleropes, you can hammer out a brutally effective session in under 20 minutes.

Are you sold?
Good — because you’ve got a St Patrick’s Day party to get to, so let’s crack on!

☘️ The Circuit

The circuit will be a combination of Battleropes and bodyweight exercises.

4 rounds.
Minimal rest between stations (as in 15 seconds or less). Try to think of the change of exercise and muscle group to be the rest.

Warmup

Breakdown of the Circuit

Battlerope Waves (30 -45 seconds)

Walk up to ropes and stand with your feet shoulder-width apart.
Reach down and grab the ropes making sure you are not pulling them taut.
Bend your knees slightly.
Keep your wrists neutral and bring the ropes up to chest level.
Begin to move your arms up and down, creating waves with the ropes.
Continue until the time is up.

Push-ups - (30-45 seconds)

(Push that floor, push that floor!)

Alternating waves - (30-45 seconds)

Stand up straight, feet shoulder-distance apart with one end of the rope in each hand.
Bend your knees slightly and draw your shoulders back before bracing your core.
Move one arm upward, creating a wave-like movement along the length of the rope, and as you bring it back down.
Repeat with the opposite arm moving upward and back down.
Continue with this alternating wave movement as fast as possible for time.

Burpees - (30-45 seconds)

(30/45 seconds of your favourite exercise, get it done, you know you love it)

Battleropes Spirals - (30-45 seconds)

Stand up straight, feet shoulder-distance apart with one end of the rope in each hand.
Bend your knees slightly and draw your shoulders back before bracing your core.
With the ropes in hand, move your arms away from your body in circular motions.
The ropes should create spirals instead of waves.
Try alternating inward and outward circles.
Continue for time.

Mountain Climbers - (30-45 seconds)

Lateral waves- (30-45 seconds)

Stand up straight, feet shoulder-distance apart with one end of the rope in each hand.
Bend your knees slightly and draw your shoulders back before bracing your core.
Holding one end of the rope in each hand whip both arms out laterally to each side in a single movement. (Left arm out to the left and right arm out to the right).
Whip the ropes back in towards your midline again, clapping the rope ends together.
Continue these movements for time.

Jump Squats (30 -45 seconds)

Rope Slams - (30 -45 seconds)

Stand up straight, feet shoulder-distance apart with one end of the rope in each hand.
Bend your knees slightly and draw your shoulders back before bracing your core.
Powerfully bring both arms up above your shoulders together, extending your knees and rising up onto the balls of your feet.
From this position use your upper body and core to forcefully drive the ropes down to the ground, as in a ‘slam’ like movement.
Immediately repeat the movement trying to generate as much force as you can on the slam and keeping a good rhythm.
Continue these movements for time.

Push-ups - (30-45 seconds)

(Push that floor, push that floor!)

180-Degree Jump Slams - (30-45 seconds)

Stand up straight, this time with the body turned 90-degrees away from the ends of the rope so that the ropes are facing your left side.
Your right arm should be reaching across your body.
Feet roughly shoulder-distance apart.
Bend your knees slightly and draw your shoulders back before bracing your core.
Keep your shoulders and hips are facing forward, square with the feet.
Jump into the air, elevating the ropes above your head as you execute a 180-degree jump to your opposite side.
Slam the ropes into the floor as you land into the squat position.
You should now have the ropes on your right side, with your left arm reaching across the body.
Immediately undertake another 180-degree jump using the same movement with the ropes, to land back in the ‘starting position’.
Continue for time.

Burpees - (30-45 seconds)

Single-Arm Plank Waves - (30-45 seconds each side)

Start in the ‘push up’ high plank position. Palms underneath your shoulders, legs extended.
Shifting your weight to the right side for stability, grab the left rope end with your left hand.
Whip the left hand outwards, then back in again making a snake-like movement with the rope.
Ensure you keep that ‘plank’ like position throughout, utilising your core.
Undertake the movements as fast as you can.
Continue for time.

Mountain Climbers - (30-45 seconds)

Battle Rope Russian Twists- (30-45 seconds)

Similar to medicine ball or kettlebell Russian twists.
Sit on the floor with your knees bent and heels touching the floor for stability.
With the rope ends at your left side, grab both ends with your hands.
Lean back until you feel your core is being challenged and has to work to stay upright.
Keep your core engaged throughout the entirety of the exercise. Use it to generate all of the movement.
In a fast, dynamic motion whip the ropes over from the left to your right side.
Reverse the movement from right to left.
Do this rapidly and without rest, making the cope do all the work as opposed to the arms or from the momentum of the movement.
Continue for time.

Jump Squats (30 -45 seconds)

☘️ Circuit Summary

Battlerope Waves (30 -45 seconds)
Push-ups – (30-45 seconds)
Alternating waves – (30-45 seconds)
Burpees – (30-45 seconds)
Battleropes Spirals – (30-45 seconds)
Mountain Climbers (30-45 seconds)
Lateral waves- (30-45 seconds)
Jump Squats (30 -45 seconds)
Rope Slams – (30 -45 seconds)
Push-ups – (30-45 seconds)
180-Degree Jump Slams – (30-45 seconds)
Burpees – (30-45 seconds)
Single-Arm Plank Waves – (30-45 seconds each side)
Mountain Climbers (30-45 seconds)
Battle Rope Russian Twists- (30-45 seconds)
Jump Squats (30 -45 seconds)

'Luck of the Irish' Finisher

Got time for a fat-burning finisher?
Roll one die (yes, that’s the singular of dice 😄) and whatever number you land on determines your exercise. Complete it in full — no half measures.

No physical die? No problem. Use an online one and embrace your fate. 🎲🔥

2-mile run.
8 x 100-metre sprints.
100 burpees.
100 kettlebell/dumbbell swings
50 push-ups/50 squats.
25 x renegade rows. 25 x dumbbell thrusters. 25 x clean and press. 25 x dumbbell push presses.