Rope climb workouts are unique in their capacity to build great overall strength, coordination and improve your performance for many other exercises.
They help you to build arm, back and core strength, as well as develop a much stronger grip and increase your 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
- 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”
This endurance workout will demand strength from your whole body, starting with your arms and core with the parellete handstand push ups, then your legs with the box jumps and ultimately your upper and lower body combined with the rope climbs.
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
This couplet is pretty brutal, especially considering the low volume of reps, you’ll have to go fast throughout as there’s nowhere to hide.
Scale down to a lower weight for the Thrusters and perform the rope climbs assisted by your legs if the RX version would take you over 10 minutes to complete.
- rope climb workouts: Courtesy of CrossFit Inc.