Yay! Rope climbs!
The J hook method is quick to perform, however many people find this method to feel not very secure. The rope is hooked under one foot (like a J) and secured on top of that foot with your other foot.
The ankle wrap takes a few seconds to set up, but it feels more secure. Using your dominant foot take your leg around the front of the rope and then around the back, allowing the rope to drape over your ankle to the instep of your foot. Use your other foot to secure the rope between your feet.
The pinch is super quick but the most insecure and takes a lot of strength to pull off. Simply pinch the rope between the instep of both feet.
If you don’t already have a preferred method, consult your coach and then practice, practice, practice. It will help you feel more comfortable and confident with rope climbs.
Workout of the Day
A. Back Squat 5-5-5-5-5
working up to your workout weight.
10 rope climbs
20 back squat 165/110
30 handstand pushups
40 calorie row
*If your 1RM back squat is over 275/165 use 185/125
*If your 1RM back squat is over 335/205 use 225/135
*Handstand pushup mod is double kettle bell press 35/25
or whatever weight you can stabilize effectively.