I love rope climbing, but I didn't always. It took me a while of consistent intentional practice of rope climbing to get the locks down in order for me to become decent with it. I try not to have too much videos posted but I really love how Carl breaks things down for everyone. I had the pleasure of attending one of his seminars and was able to see him coaching someone to land their first muscle up or rope climb. 

I won't typically just post videos, but his instruction style is so succinct and the progressions straightforward (and videos short) that I'll leave the explaining to him. The first two videos go over the Spanish wrap (S-wrap) variation and the third will be on the Russian wrap. 

The first video goes over a few things you can test to make sure you have adequate strength. flexibility, and lock on the rope before moving on to moving up the rope. 

Th second video goes over moving up the rope efficiently and quickly-all good things we want.

Last video addresses the Russian, J, or military wrap. 

Try out both methods and see what works best for you. S-wrap is more secure but you could get that gnarly leg burn that often rears its ugly head and the J-wrap could take more time to learn as you work on getting a secure enough lock to support you. 

STRENGTH
A1. 3 x ME handstand holds
A2. 3 x 5 weighted Ring dips

SKILL
8 mins rope climb practice

METCON

10 min AMRAP
1 rope climb
10 Wall balls 20/14
2 Rope climbs
20 Wall balls
3 Rope Climbs
30 Wall Balls
4 Rope Climbs
40 Wall Balls ...

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