AMRAP 20 Minutes:400m Run
10 DB Push Press 45/25
1 Rope Climb
It’s probably time you learn to climb the rope vs. just scaling the rope climb. This video gives you some ideas on what you can do to learn. I prefer to teach a slightly different leg wrap than shown here, but you can use any wrap in the progression shown and we have ropes set up on pull up bars as shown.
If you want some more visualization on the rope climb here is the link to Carl Paoli’s progression for rope climbing. You don’t really need much upper body strength to get up the rope. You need to be able to hold your body weight, be able to raise your knees up above your waist, and learn a strong leg wrap. From there it’s all about staying calm, trusting your grip, and focusing on your footwork.
If you don’t get this skill today, practice it. We have ropes hanging in the gym every day, and everyone should be comfortable to climb up to the ceiling.
