Rope climbing is a functional movement with many real world applications. Ascending up a rope for various purposes of rescue, or impromptu reasons of urgency without turning this into a shopping list, top said list.
Unless you are tasked to do these with no legs, use your legs. To execute the Russian ascent, wrap the leg (the leg you would normally kick a soccer ball with) around the rope and hook the same foot back around the rope. Use your other foot to stomp on the rope near your ankle. Grab and pull onto the rope with your hands releasing the brake foot, bringing the knees up the chest. Re-stomp on the rope. Continue up rope.
This is the fastest way up, but is hairy coming down, unless you have the coordination to slide the rope outwards from between your feet, forming a triangle shape between your body and the rope. That is the fastest and most efficient way to come down.
Adding in pull ups and squats to this WOD will challenge strong rope climbers to push harder. Weak rope climbers will be challenged enough to get through the pull ups, separating the weaker athletes from the strong rope climbers. Go get it!
Strength: Front Squat
1-1-1-1-1
AMRAP 10 Minutes
5 Pullups
10 Air Squats
1 Rope Climb
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