7 Rope Climb Workouts for CrossFit Athletes

Rope climbs are one of those exercises that help you to build great overall strength, coordination and improve your performance for many other exercises.

They help you to build arm, back and core strength strength, develop a much stronger grip and increase stamina. Rope climbing is also a great way of improving your agility and proprioceptive skills.

Moreover, it is also good fun to hang above the floor and play the monkey for a while!

7 Rope Climb Workouts:

 1. Rope Climb Workout from Thuri Helgadottir:

4 Rounds

• 10 Parallette handstand push up (deficit of choice)
• 20 Over the box jump, 24/20″ 4
• Rope climbs
• 60 Double unders
• 8 (squat) clean @ 85/60kg (185/135lbs

“I did regionals style rope climbs (rope high off the ground) because I like to monkey”

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Been a while since I posted a training video – Here is a @wodproofapp video of the LAST round of this beauty: • 4 Rounds, each for time: 10 Parallette handstand push up (deficit of choice) 20 Over the box jump, 24/20″ 4 Rope climbs 60 Double unders 8 (squat) clean @ 85/60kg (185/135lbs) – I did regionals style rope climbs (rope high off the ground) because I like to monkey Obviously loved this workout, has almost all my favorite things I decided to spare all of you the agony of watching me suffer through the last cleans.. use your imagination – #wodproofapp #wodproofathlete @wodproofapp

A post shared by Thuri Helgadottir (@thurihelgadottir) on Sep 4, 2017 at 4:32pm PDT

2. Regionals Rope Climb Workout:

10 min cap:

• 21 Thrusters @ 95/65
• 3 Legless Rope Climbs
• 15 Thrusters
• 2 Legless Rope Climbs
• 9 Thrusters
• 1 Legless Rope Climb

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Time for a good ol throw back regionals workout today! 10min cap: 21 Thrusters @ 95/65 3 Legless Rope Climbs 15 Thrusters 2 Legless Rope Climbs 9 Thrusters 1 Legless Rope Climb #BAMSTRONG #DEDICATION #cfbamwhittier #cfbam #crossfitbam #Whittier #lifter #lifterclothing #ropeclimbwod #regionalwod

A post shared by CrossFit BAM (@crossfit_bam) on May 26, 2016 at 7:41am PDT

3. Rope Climb Workout:

3 Rounds:

• 400 m Run
• 15 D-ball Cleans 100/70
• 3 Rope Climbs, 15 ft

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The D-ball clean was done as a ground to over the shoulder with no need to go below parallel. The big winner was @tommymarquez with 10:00. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on Mar 21, 2017 at 6:12pm PDT

4. Workout from Sara Sigmundsdottir:

10 Rounds:

• 1 legless rope climb
• 15 Wall balls

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Nothing better then finishing the day with good workout from @thetrainingplan 10 rounds of: 1 legless rope climp 15 Wall balls @niketraining #niketraining #justdoit #nike #scitecwodcrusher #sklz #sportvorur #wodcrusher #harfaktory #dismakeup #teampowerfactory #cfsudurnes #thetrainingplan #crossfit @weightlifting_101 #whatablast

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Sep 3, 2015 at 8:15am PDT

5. Rope Climb Workout

For time:

• 10 Rope Climbs, 15 ft
• 100/80 Cals, Assauls Bike
• 5 Rope Climbs
• 50/40 Cals, Bike

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#CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on Jan 11, 2017 at 8:36am PST

6. Rope Climb Workout from Emily Abbott:

5 Rounds:

• 3 legless Rope Climbs
• 10 chest facing wall HSPU

15 secs rest in between

“I started to fail the last round so I did some negative descents. #160lbs”

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I haven't had a chance to use the awkward short rope since the @crossfitgames … 5 rounds of: 3 legless Rope Climbs 10 chest facing wall HSPU 15 secs rest in between I started to fail the last round so I did some negative descents. #160lbs #imactuallybigboned #densityintensity @blonyx @paleoethics @reebokcanada @rpmfitness Thanks again @crossfitblade for being so accommodating and energetic! Love the Scottsdale #crossfit community.

A post shared by Emily Abbott (@abbott.the.red) on Jan 5, 2017 at 12:21pm PST

7. “Glen”:

For time:

• 30 Clean & Jerks, 135lbs
• 1.6km Run
• 10 Rope Climbs
• 1.6km Run
• 100 Burpees

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Hero Wod Friday- Good little mental challenge at the end with @tommy_smith214 on my tail … "Glen" For time: 30 Clean & Jerks, 135lbs 1.6km Run 10 Rope Climbs 1.6km Run 100 Burpees Time: 23:12 #crossfit #herowod #unbrokengrace #spicy @reebok @reebokau @progenex @progenexanz @againfasterau #marketdaymeals

A post shared by Rob Forte (@rob_forte) on Feb 17, 2017 at 12:27am PST

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