7 Rope Climb Workouts for Crossfitters

Choose one of these workouts to improve your stamina and overall strength.

Rope climbs are one of those exercises that help you to build great overall strength, coordination and improve your performance for many other exercises.

They help you to build arm, back and core strength strength, develop a much stronger grip and increase stamina. Rope climbing is also a great way of improving your agility and proprioceptive skills.

Moreover, it is also good fun to hang above the floor and play the monkey for a while!

7 Rope Climb Workouts:

 1. Rope Climb Workout from Thuri Helgadottir:

4 Rounds

  • 10 Parallette handstand push up (deficit of choice)
  • 20 Over the box jump, 24/20″ 4
  • Rope climbs
  • 60 Double unders
  • 8 (squat) clean @ 85/60kg (185/135lbs

“I did regionals style rope climbs (rope high off the ground) because I like to monkey 🐒😅 ”

2. Regionals Rope Climb Workout:

10 min cap:

  • 21 Thrusters @ 95/65
  • 3 Legless Rope Climbs
  • 15 Thrusters
  • 2 Legless Rope Climbs
  • 9 Thrusters
  • 1 Legless Rope Climb

3. Rope Climb Workout:

3 Rounds:

  • 400 m Run
  • 15 D-ball Cleans 100/70
  • 3 Rope Climbs, 15 ft

4. Workout from Sara Sigmundsdottir:

10 Rounds:

  • 1 legless rope climb
  • 15 Wall balls

5. Rope Climb Workout

For time:

  • 10 Rope Climbs, 15 ft
  • 100/80 Cals, Assauls Bike
  • 5 Rope Climbs
  • 50/40 Cals, Bike

🤢#CrossFitLinchpin #RogueFitness #BTWB

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6. Rope Climb Workout from Emily Abbott:

5 Rounds:

  • 3 legless Rope Climbs
  • 10 chest facing wall HSPU

15 secs rest in between

“I started to fail the last round so I did some negative descents. #160lbs”

7. “Glen”:

For time:

  • 30 Clean & Jerks, 135lbs
  • 1.6km Run
  • 10 Rope Climbs
  • 1.6km Run
  • 100 Burpees

Alternative Running Workouts to Improve Speed, Agility and Conditioning


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About The Author

I was born in Bratislava, Slovakia. Here I also got my journalism degree. Writing is my biggest passion as well as dancing, specifically dancehall. I keep myself fit in the gym on daily basis. I´ve moved to Berlin, Germany to become a trainee at BOXROX magazine. I got a great opportunity to develop my writing skills and get to know more about crossfit and everything what comes with it.


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