Rope Climb Training


Rope Climb


Percentage that Burpee: 58%


Skills needed:

  1. Agile feet
  2. Wrap technique
  3. Grip strength
  4. Diminished fear of heights

Muscles worked:

  1. Wrist flexors and fingers
  2. Lats, rhomboids, and scapular stabilizers
  3. Biceps
  4. Core
  5. Hip flexors
  6. Adductors
  7. Ankle flexors

Most Important Exercises:

  1. Pull Ups
  2. Body Rows
  3. Ab Wheel
  4. Knees to Elbows

Tips for Success:

Drape a towel over your pull up bar and do pull-ups gripping the towel for increased grip work.If you cannot do pull-ups, simply “jump” your chin over the bar and lower yourself under control, still using the towel on a frequent basis. Always “hang” from the bar for 30-60 seconds after your set is over to strengthen your grip. Do “Supine Partner Squats” to strengthen your hip flexors. Grab the rope at chest height until you get a strong foot wrap or position on the knots. Then, walk your hands up as high as possible and “stand up.” Tuck your knees and get a new lock on the rope and repeat the process until you can reach the cowbell!