Time to get ready to climb that rope. Not a quarter way. Not halfway. This is the year you ring that bell and skip those burpees.

Get yourself ready. It's gonna take work, but we got your back. You see, mastering the rope climb is half physical training and half technique.

Do the following week of training to the best of your abilities. We write our workouts so that they can be scaled for all-levels. Designed to use minimal gear, they can always be performed outdoors and with only your bodyweight.

First timers, do as many sets/reps that you are comfortable with. Simply mimic the movements striving for maximum control. These things take time.

If you continue to work on these five workouts you will be generating the requisite conditioning to be a rope climbing champion. As for learning the proper rope climbing techniques: watch this.

January 29, 2019: Day 29 / 2019 WOD

All workouts should start with a dynamic warm-up and finish with cool-down mobility stretches. 

Circuit 1: Rest 1-2 mins in between sets for quality reps

Loaded beast push up to front step x 12 Double kettlebell row, clean, reverse lunge and push press x 12* Alternating lateral step up x 12 x5 sets

Circuit 2: Rest 1-2 mins in between sets for quality reps: Pulls ups x 8 to 12 Double kettlebell bridge press x 8 to 12 Squat sprawl x 12 x5 sets

Notes:

1. If you don't have kettlebells or are a beginner, do these movements with no weight. Trust us, you'll still be getting plenty of exercise. A Spartan should always learn a move thoroughly before adding additional resistance.
2. These kettlebell exercises can also be done with pancakes for added grip conditioning.
3. This is a hardcore workout at 5 sets. Beginners, start focus on 1 set with perfect form before pushing yourself.
4. Some of these moves in this series are new for our Spartan audience. Always take a day or two to learn/practice a move before jumping into hardcore reps.

Shoutout to Eric Leija for the epic videos.

January 30, 2019: Day 30 / 2019 WOD

Circuit 1: Rest 1-2 mins in between sets for quality reps:

Beast underswitch tap x 12 reps Lunge snatch x 6 reps each arm Ring push ups x 12 (rings optional) x5 sets

Circuit 2: Rest 1-2 mins in between sets for quality reps:

Ballistic row to Cossack squat x 12 Alternating side kick through x 12 Inverted ring row x 12 x5 sets

Notes:

1. A snatch is a serious movement. Be sure to do it without weight at first, and seek guidance and practice before you attempt this movement. You can always just do a lunge for this workout.
2. Ring rows can be done underneath a barbell put on a squat rack. If you are clever you can find many natural elements around you that allow these kind of rows. Branches work great.

January 31, 2019: Day 31 / 2019 WOD

Circuit 1: Rest 1-2 mins in between sets for quality reps:

Knee pull plank push up x 12 Double kettlebell row to clean squat x 12 L sit to table top x 12 x5 sets

Circuit: Rest 1-2 mins in between sets for quality reps:

Double kettlebell hike snatch to push press x 6 Alternating crab reach x 12 Pull ups x 8 to 12 x5 sets

Notes:

1. Again, don't stress out about the kettlebells. Erick Leiji here is a beast. These workouts will still cause plenty of burn if you do them totally bodyweight.

February 1, 2019: Day 32 / 2019 WOD

Circuit 1: Rest 1-2 mins in between sets for quality reps

Loaded beast spine wave x 5 Single kettlebell lunge clean to snatch x 5 each side Beast toe taps x 20 reps x5 sets

Circuit 2:

Rest 1-2 mins in between sets for quality reps

Explosive deadlift to snatch x 5 each arm

Push ups as slow as you can x 5 reps

Inverted ring rows x 10 x5 sets

February 2, 2019: Day 33 / 2019 WOD

Circuit 1: Rest 1-2 mins in between sets for quality reps:

Double kettlebell deadlift, row, clean , squat, press x 5 L sit to table top x 10 Pulls ups hold and slow eccentric x 5 reps x5 sets

Circuit 2:

Rest 1-2 mins in between sets for quality reps

Push up kettlebells to Double Kettlebell Clean x 10 reps

Side kick through to crab reach x 5 each side x5 sets