Rope Climb with Russian Wrap

Prescription: 
  • Begin by standing beside the rope
  • Reach overhead and grab the rope as high as possible, with one hand above the other
  • Tuck dominant leg up to your chest and place vertical shin up against the rope
  • Lift opposite leg off the ground and sweep it around the back of the rope, wrapping it from under and up around the tucked foot
  • By keeping both feet always flexed you will be able to sweep, hook, and wrap the rope much easier
  • With the rope wrapped around the dominant foot, you can now stand on it
  • To secure the wrap, place your wrapping foot on top of the standing foot while keeping the wrap tight between both feet.  Step firmly on the wrap.
  • Extend the tucked leg and push your body up by standing tall
  • Reach over head again and grab the rope as high as possible, with one hand above the other
  • Hold on tight and release the wrapping foot to allow the standing foot to free form the wrap. 
  • Tuck that standing foot up again, sweep the and hook the rope with the other foot, and rewrap
  • Repeat stand and pull