Rope Climb Workouts for Strength, Grip and a Better Body

These Rope Climb Workouts are perfect for anyone that loves a challenge and wants to develop their grip, full body strength and technique.

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Rope Climb Workouts

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Workout 1

5 Rounds for Total Calories in 22 minutes

In a 2-minute window, perform:

• 3 Rope Climbs
• Max Calorie Row

Rest 3 minutes

On a 22-minute clock, perform 5 rounds of 2-minute work of 3 Rope Climbs and max calorie Row in the remaining time. Rest 3 minutes after every round.

Score is the total number of calories rowed before the 22-minute clock stops.

Workout 2

For Time

• 30 Clean-and-Jerks (135/95 lb)
• 1 mile Run
• 10 Rope Climbs (15 ft)
• 1 mile Run
• 100 Burpees

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 100 Burpees are completed.

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Workout 3

AMRAP in 20 minutes

• 1 Rope Climb (15 ft)
• 5 Burpees
• 200 metre Run
• Wear a weight vest (20/14 lb)

Workout 4

5 Rounds for Time

• 3 Rope Climbs (15 ft)
• 10 Toes-to-Bars
• 21 Overhead Walking Lunges (45/35 lb plate)
• 400 metre Run

Workout 5

For Time

Three 2-minute intervals, then one 3-minute interval of:

• 2 Rope Climbs
• 10/7 calorie SkiErg
• Max Overhead Squats (155/105 lb)

Then, 1 minute Rest

Time Cap: 12 minutes

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time.

After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event. If the athlete does not finish, score is total number of repetitions completed at the end of the 3-minute interval round.

Workout 6

3 Rounds for Time

• 9 Deadlifts (185/125 lb)
• 12 Burpees
• 15 Box Jumps (24/20 in)
• 200 metre Run

Buy-In: 50 Double Unders

Buy-Out: 1 Rope Climb (15 ft)

After the clock starts, athlete must perform 50 double unders before moving on to the 3-rounds of burpees, box jumps and run.

After the 3 rounds are complete, athlete moves directly to the rope climb. The clock stops when the athlete touches the 15-foot mark on the rope.

Workout 7

For Time

• 21 Thrusters (115/75 lb)
• 12 Rope Climbs (15 ft)
• 15 Thrusters (115/75 lb)
• 9 Rope Climbs (15 ft)
• 9 Thrusters (115/75 lb)
• 6 Rope Climbs (15 ft)

Good Times

– Beginner: 20-21 minutes

– Intermediate: 15-17 minutes

– Advanced: 13-14 minutes

– Elite: 8-11 minutes

Workout 8

For Time

• 400 metre Run
• 10 Deadlifts (110/70 kg)
• 1 Rope Climb
• 400 metre Run
• 10 Deadlifts (110/70 kg)
• 2 Rope Climbs
• 400 metre Run
• 10 Deadlifts (110/70 kg)
• 3 Rope Climbs
• 400 metre Run
• 10 Deadlifts (110/70 kg)
• 4 Rope Climbs
• 400 metre Run
• 10 Deadlifts (110/70 kg)
• 5 Rope Climbs

Workout 9

AMRAP in 28 minutes

• 9 Overhead Squats (115/75 lb)
• 1 Legless Rope Climb (15 ft rope, from seated position)
• 12 Bench Presses (115/75 lb)

Scaling

This is a longer workout that presents challenging movements and a huge demand on the shoulders.

Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option

Complete as many rounds as possible in 28 minutes of:

• 9 overhead squats
• 1 legless rope climb
• 12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope

Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option

Complete as many rounds as possible in 20 minutes of:

• 9 overhead squats
• 1 rope climb, lying to standing
• 12 bench presses

Men: 45-lb. OHS and bench

Women: 35-lb. OHS and bench

Workout 10

5 Rounds for Time

• 7 Power Cleans (135/95 lb)
• 31 calorie Row
• 12 Push-Ups
• 18 Sit-Ups
• 1 Rope Climb

Workout 11

For Time

• 25 Walking Lunges
• 20 Pull-Ups
• 50 Box Jumps (20 in)
• 20 Double-Unders
• 25 Ring Dips
• 20 Knees-to-Elbows
• 30 Kettlebell Swings (2/1.5 pood)
• 30 Sit-Ups
• 20 Dumbbell Hang Squat Cleans (35/25 lb)
• 25 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 3 Rope Climbs (15 ft)

With a running clock, perform the work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last Rope Climb is completed.

Workout 12

For Time

• 1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:

• 10 Wall Ball Shots (20/14 lb)
• 1 Rope Climb (15 ft)

Then,

• 800 metre Run with medicine ball (20/14 lb)

Then 4 Rounds of:

• 10 Wall Ball Shots (20/14 lb)
• 1 Rope Climb (15 ft)

Then,

• 400 metre Run with medicine ball (20/14 lb)

Then 2 Rounds of:

• 10 Wall Ball Shots (20/14 lb)
• 1 Rope Climb (15 ft)

Workout 13

Every 60 minutes on the hour in 300 minutes

• 2-mile Run
• 20 Bench Presses (bodyweight)
• 20 Front Squats (bodyweight)
• 20 Rope Climbs (15 ft)

Partition the bench presses, front squats and rope climbs as needed.

Workout 14

5 Rounds for Time

• 800 metre Run
• 5 Rope Climbs (15 ft)
• 50 Push-Ups

Workout 15

AMRAP in 40 minutes

• 9 Clean-and-Jerks (135/95 lb)
• 1 Rope Climb
• 8 Burpees
• 12 Push-Ups
• 40 second Plank Hold
• 800-foot Sandbag Carry (80/50 lb)
• 20 Double-Unders
• 17 Wall Ball Shots (20/14 lb)

Workout 16

For Time

• 27 Thrusters (95/65 lb)
• 4 Legless Rope Climbs (15 ft)
• 21 Thrusters (95/65 lb)
• 3 Legless Rope Climbs (15 ft)
• 15 Thrusters (95/65 lb)
• 2 Legless Rope Climbs (15 ft)
• 9 Thrusters (95/65 lb)
• 1 Legless Rope Climb (15 ft)

Time Cap: 10 minutes

This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the Barbell and start the 27 Thrusters.

Upon completion of the 27th repetition, the athlete will advance the Barbell, and return to the rig to complete 4 Legless Rope Climbs.

Once complete, the athlete will return to the Barbell to perform the next set of 21 Thrusters.

Once they advance the Barbell, they will return again to the rig to complete 3 Legless Rope Climbs. This will continue in the same fashion for the sets of 15 reps and 9 reps, with 2 and 1 Legless Rope Climbs.

Finally, once they complete the final repetition of Rope Climbs, the athlete will sprint across the finish line.

Score is the total time it takes to complete the workout.

Workout 17

AMRAP in 29 minutes

• 3 Rope Climbs
• 3 Burpee Box Jump Overs (24/20 in)
• 3 Man Makers (35/25 lb)
• 15 Wall Ball Shots (20/14 lb)
• 15 Burpee Box Jump Overs (24/20 in)
• 15 Man Makers (35/25 lb)
• 18 calorie Row
• 18 Burpee Box Jump Overs (24/20 in)
• 18 Man Makers (35/25 lb)

On a 29-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 29-minute clock stops.

Workout 18

AMRAP in 20 minutes

• 1 Rope Climb (15 ft)
• 400 metre Run
• Max Reps Handstand Push-Ups

Workout 19

5 Rounds for Reps in 50 minutes

• 3 minutes of Max Rope Climbs
• 2 minutes of Max Air Squats
• 2 minutes of Max Push-Ups
• 3 minutes to Run 400 metres

Wear a weight vest (20/14 lb)

After the run, rest for the remainder of the 3 minutes before beginning the next round.

Rope Climb Workouts 20

3 Rounds for Time

• 5 Rope Climbs (15 ft)
• 25 Back Squats (185/135 lb)

Rope Climb Workouts 21

Three 10-minute AMRAPs in 30 minutes

From 0:00 to 10:00, AMRAP of:

• 10 Box Jumps (24/20 in)
• 10 Burpees
• 10 Pull-Ups

From 10:00 to 20:00, AMRAP of:

• 2 Rope Climbs
• 20 Air Squats
• 30 Double-Unders

From 20:00 to 30:00, AMRAP of:

• 200 metre Run
• 5 Deadlifts (225/155 lb)
• 5 Handstand Push-Ups

Rope Climb Workouts 22

For Time

• 800 metre Run (with 45 lb Plate)
• 100 Toes-to-Bars
• 50 Front Squats (155/105 lb)
• 10 Rope Climbs (15 ft)
• 800 metre Run (with 45 lb Plate)

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Rope Climb Workouts 23

4 Rounds for Time

• 8 Deadlifts (250/175 lb)
• 16 Burpees
• 3 Rope Climbs (15 ft)
• 600 metre Run

Rope Climb Workouts 24

AMRAP in 25 minutes

• 1 Rope Climb (4.5 metres)
• 6 Pull-Ups
• 6 Front Squats (60/40 kg)
• 4 Shoulder-to-Overheads (60/40 kg)

Rope Climb Workouts 25

For Time

30-25-20-15-10-5 reps of:

• Calorie Ski Erg
• Bench Presses (155/105 lb)
• 3 Rope Climbs (after each round)

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 30 calorie Ski Erg, 30 Bench Presses, and 3 Rope Climbs before moving on to 25 calorie Ski Erg, 25 Bench Presses, and 3 Rope Climbs and so on.

Score is the time on the clock when the last set of Rope Climbs is completed.

Rope Climb Workouts 26

10 Rounds For Time

• 1 Rope Climb (15 ft) (from seated)
• 29 Back Squats (95/65 lb)
• 10 metre Barbell Farmer Carry (2×135/95 lb)

Begin the Rope Climbs seated on the floor. You may use your legs for the ascent. You may use a weight rack for the back squats.

Rope Climb Workouts 27

3 Rounds for Time

• 800 metre Weighted Run (45/35 lb barbell)
• 3 Rope Climbs (15 ft)
• 12 Thrusters (135/95 lb)

With a running clock, complete 3 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Thrusters is completed.

Rope Climb Workouts 28

6 Rounds for Time

• 200 metre Run
• 16 Deadlifts (135/95 lb)
• 50 metre Farmer’s Carry (2×53/44 lb)
• 6 Shoulder-to-Overheads (135/95 lb)
• 1 Rope Climb
• 33 Sit-Ups
• 26 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

Rope Climb Workouts 29

6 Rounds for Time

• 400 metre Run
• 6-5-4-3-2-1 Rope Climbs

Rope Climb Workouts 30

For Time

• 1,000 metre Burden Run (25 kg sandbag)
• 100 Push-Ups
• 100 Sit-Ups
• 100 Air Squats
• 100 Double-Unders
• 100 ft Rope Climbs (accumulate over multiple ascents)
• 1,000 metre Burden Run (25kg sandbag)

With a running clock, as fast as possible complete the prescribed work in the order written. For the rope climb, accumulate 100 ft total before moving on to the final run.

If you are climbing a 15 ft rope, 7 ascents are required (round up from 6.66).

Score is the time on the clock when the second Burden Run is completed.

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