Rope Climb

Climb a 4–5 m rope (often from water or mud) and ring the bell at the top.

Technique

1. Use your legs: S-wrap or J-hook so the rope locks under one foot and you stand on it.
2. Pattern: reach high with both hands – pull knees up – lock feet – stand up. Arms only hold, legs lift.
3. Reach for the bell with one hand while the feet stay locked.
4. Descend hand over hand with the foot lock loosened, never slide (rope burns).
5. Wet or muddy rope: dry your hands on your shirt and use a stronger foot lock.

Common mistakes

• Pulling with arms only – you run out of grip halfway.
• Letting the feet unlock while reaching.
• Trying to ring the bell with the whole body stretched – lock the feet first.

Penalty when failed: 30 burpees