Battle RopePower Intervals
Heavy rope slams, waves, and alternating strikes to build grip endurance, shoulder stamina, and heart-rate control. This mimics the upper-body fatigue of obstacles, burpees, and carries—without joint impact.
Interval ConditioningStrength & Stamina
Build race-ready forearms, shoulder stamina, and heart-rate control with high-output battle rope intervals. Using slams, waves, alternating strikes, and “rainbows,” our ZOO305 Weekend protocol replicates obstacle fatigue from carries, burpees, and rope climbs—without joint impact. Work sets typically run 20–40 seconds with short recoveries and optional pairings (farmer holds or walking lunges) to harden grip, lats, and core. Expect cleaner posture (rib-down, braced midline), faster transitions between obstacles, and sustainable power for Spartan and extreme-race demands.
How longare the intervals?
Typically 20–40 seconds on, 20 seconds off for 8–12 rounds, paired with farmer holds or lunges.
What if myshoulders burn out?
We shorten work bouts, cue rib-down posture, and switch patterns (waves → alternating → rainbows) to keep quality high.
Race-daybenefit?
Better grip and shoulder endurance → faster transitions and fewer breaks before/after obstacles.
Have a question?
Build real race strength on natural terrain with hands-on coaching, scalable loads, and proven technique. In one focused weekend you’ll master safe pick-ups and put-downs, shoulder switches, and breathing under load—so buckets, sandbags, and other odd objects feel controlled, efficient, and fast on race day. Limited spots—reserve now and turn awkward carries into your competitive edge.
ZOO 305 WEEKENDEndurance Prep Camp (Moslavina, Croatia)
Train on real terrain with coach-led strength, conditioning, and obstacle skills.
One weekend. One forest. A smarter path to your next extreme race.
- Technical skills: rope, wall, grip, carries
- Engine work: hills, intervals, race-style pacing
- Simulation: controlled race, with feedback