Both signature classes put rowing machines and battle ropes to good use — here’s how to tell which one is best for you.
A well-rounded fitness routine requires consistency and repetition but also calls for occasional novelty. Whether you’re committed to a yoga practice or working with a Coach several times a week, switching things up by introducing an unfamiliar format or a new piece of equipment has proven benefits.
Research shows that introducing new exercises into your fitness regimen can help enhance your motivation to train and improve long-term consistency and adherence. Diversifying experiences, in general, increases brain activity and enhances happiness.
At Equinox, two pieces of equipment are noticeably under-utilized among members: the battle ropes and rowing machines. And this is where Equinox signature classes like Ropes & Rowers and Whipped! — which use both battle ropes and rowing machines in each workout — come in handy.
New to the formats? Here, Geoff Bagshaw, the group fitness manager at Equinox West Georgia Street in Vancouver, describes the benefit of the often-overlooked pieces of equipment and the magic they create when combined in the classes.
Why Train with Battle Ropes and Rowers
First things first: a primer on the value of each tool.
Battle ropes are essentially heavy ropes anchored to a wall or looped around a fixed point. “The heavy ropes deliver a full-body workout that targets strength, endurance, and coordination with a focus on the arms, core, and legs,” says Bagshaw. “They also provide an intense cardiovascular challenge...and can result in significant calorie burn due to their explosive nature.” The equipment works the legs’ stability, too, says Bagshaw.
Rowers, on the other hand, can be used for short or long training efforts and primarily hit the muscles on the backside of your body, all without stressing your joints. “Rowing machines, especially with their focus on both short, intense intervals and longer endurance sets, provide a more comprehensive full-body workout, targeting the legs, back, core, and arms.”
The key differences between the two tools? It mainly boils down to time and intensity, says Bagshaw.
“Heavy ropes offer a high-intensity, short-duration workout that can result in significant calorie burn due to their explosive nature,” says Bagshaw. “Rowing machines offer a balanced workout, using more than 80 percent of your overall muscle mass, with both short bursts of intensity and longer, sustained endurance efforts. This taps into both cardiovascular endurance and strength, offering a continuous burn over time.”
Still, there’s plenty of overlap between the two tools. Both battle ropes and rowing machines are suitable for all fitness levels; Bagshaw recommends them to everyone, even those who haven’t worked with any equipment before. “Heavy ropes offer a great way to build power and coordination quickly, while rowing machines provide a low-impact, full-body workout that builds cardiovascular and muscular endurance,” he says.
They also give you plenty of bang for your buck — just in different ways. “Whether you prefer quick, powerful movements or steady, prolonged work, both tools help you burn calories and improve fitness in different ways,” he adds.
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Whipped! vs. Ropes & Rowers
Although both signature classes use battle ropes and rowing machines and are roughly the same duration, the workouts themselves are distinct.
In Whipped!, the heavy ropes are the centerpiece, which, Bagshaw says, can lead to impressive gains. “Participants experience a dynamic, high-energy circuit station-based workout centered around heavy ropes,” he adds. “The class is designed to enhance power, agility, and cardiovascular endurance, making it ideal for those who want to build both strength and stamina.”
Ropes & Rowers utilizes battle ropes but also incorporates more cardio work with the help of rowing machines, along with some additional supporting equipment. “The class integrates battle ropes with water rowers — along with a couple of other stations — to challenge cardiovascular fitness and muscular endurance,” Bagshaw says.
“The rowers feature both short, intense intervals and longer endurance sets, tapping into aerobic and anaerobic energy systems,” he continues. “Additionally, the sled push-and-pull provides a functional strength component, making it a comprehensive workout for those looking to develop both strength and endurance.”
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Which Signature Class Is for You?
Given the equipment overlap in Whipped! and Ropes & Rowers classes, it can be difficult to decide which workout to sign up for. So how do you choose? Consider your preferred class style.
Both classes can push your fitness to another level and fall into the high-intensity interval training category. The main difference: the duration of exercise or time at each station. “While Whipped! has you perform exercises for just 30 seconds before moving on — I always joke that Whipped! is great for those with shorter attention spans — Ropes & Rowers will keep you at a station for 1 to 4 minutes, challenging your endurance,” Bagshaw explains.
Ultimately, Bagshaw suggests experimenting with adding both classes to your routine. “Try alternating between Whipped! and Ropes & Rowers one to three times per week,” he says. “The combination of intense rope work and the balance of aerobic and anaerobic rowing provides a well-rounded fitness challenge. It will keep your workouts fresh and engaging, and they will both significantly increase your fitness level.”