Skill

Rope Climbs

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! Watch the video to see one of our favorites!

Workout notes: 

5 Rounds for reps with one minute on each station

Rope Climbs
Push-ups
Row for calories
rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad”.  Note that your number of reps on the climbs will be much lower than the other two movements but that is not a reason to game this workout by going easy on the first movement!  With that in mind remember that rope climbs usually take a while and require a significant rest so 1 or 2 climbs per minute would totally normal. 3 per minute would be considered fast when you are tired!