The Rope Climb is a classic strength and skill-based movement involving climbing a vertical rope using your hands and feet. Long associated with military training and obstacle courses, it has become a prominent component in CrossFit competitions and functional fitness programs. The rope climb demands upper-body pulling strength, grip endurance, core stability, and leg coordination.
Depending on the variation, athletes can perform legless climbs (upper-body only) or use a foot-locking technique to scale the rope efficiently and safely. The rope climb not only builds physical strength but also mental resilience, as it requires trust in your grip and efficient technique to succeed.
Mastering the rope climb enhances an athlete’s ability to coordinate full-body movement under fatigue. It’s a benchmark skill in many CrossFit WODs and adds variety and complexity to fitness training, particularly for those looking to develop high-level pulling strength and body control.
back rack lunge workout, ghd sit-up workout, rope climb workout, shuttle run workout
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout
16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb
burpee double jump over bar workout, dumbbell snatch workout, hang cluster workout, rope climb workout, toes to bar workout
8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch
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1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
burpee over rower workout, double under workout, kettlebell thruster workout, rope climb workout, row workout, single crossover workout
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
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1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec static hold at top of ring dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
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1 rope pulls/rope climbs
3 Squat snatch intermediate:
6 Burpee pull ups
12 HR. push ups
24 cal row
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12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
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2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
Perform most of the work in pulling your body upward, especially during legless climbs.
Essential for maintaining a strong hold on the rope throughout the climb and descent.
Used to raise the knees and keep the body tight and controlled while ascending.
Engaged during foot-locking and the standing phase, where the legs push the body upward.
Assist with shoulder elevation and help control body position during the climb.
Start from a standing or seated position with hands gripping the rope firmly. Use a staggered grip—one hand above the other—for climbing leverage.
Pull your body upward using your arms and back. If you're using a leg assist, bring your knees up toward your chest as you pull.
Wrap the rope around one leg and pinch it between your feet in a “J-hook” or “S-wrap” position to hold your place on the rope.
Push through your legs to extend your hips and reach higher on the rope. Use your hands to stabilize as you re-lock your feet and repeat the climb.
Lower yourself slowly by sliding your feet and hands downward. Maintain a tight grip and brace your core to avoid slipping.
Yes—rope climbs are an incredibly effective test and builder of full-body strength, coordination, and endurance. They demand more than just strong arms: the entire body must work together to ascend efficiently. Athletes who regularly train rope climbs develop improved grip, powerful pulling capacity, and strong mind-body connection under pressure.
Whether your goal is CrossFit competition, obstacle course racing, or just mastering a new skill, rope climbs absolutely work—and they’re a powerful addition to any functional fitness program.
Climbing requires pulling strength that translates into real-world applications and high-level fitness performance.
The rope climb trains timing between arms, legs, and core, promoting better movement patterns and athletic fluidity.
Overcoming the height and complexity of the movement builds self-trust and mental toughness under fatigue.
Holding your bodyweight on a rope tests grip strength in a way few other exercises can replicate.
The rope climb targets key muscle groups to support performance in and out of the gym.
Improves timing and mechanics by demanding smooth and efficient movement.
Helps athletes stabilize through the trunk, legs, and hips under dynamic load.
This exercise can be scaled up or down, making it accessible for everyone.
Pushes your cardio engine when performed in metcons or sprint intervals.
