I admit it. I've failed the Rope Climb at a Spartan Race before. It was very muddy, and very cold, and I never learned how to properly use my feet to assist me, so I got about 1ft away from the bell, and couldn't hit it.
I grew up climbing trees and ropes and doing all sorts of things that were very helpful for my OCR racing life. I know not everyone had those opportunities, and some people are starting out as adults not knowing how, or being able to, climb a rope. Hopefully that changes today! Below are 3 videos that will teach you progressions for rope climbs so that you can build up your upper body strength in this specific way, and we've also included a short, basic tutorial for the J Hook technique. We hope this helps hundreds of you this year, and every year after!
J Hook Tutorial:
4 Workouts Per Week
The Forge training program provides you with 4 workouts per week designed take your fitness to the next level for Obstacle Course Racing. Your strength, speed, and endurance will all be tested, and each week of programming will challenge and develop your grip strength for obstacles along with your conditioning. It's time to forge yourself into the best OCR athlete you can be! Click to learn more.
Feet On Floor Variation:
Feet Elevated Variation:
We offer videos like these, and hundreds of others, to our clients. We have a massive exercise demo library, and a constantly-expanding list of obstacle and event "how to" videos.