Rope Climb Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max rope climbs in five minutes. If unable to complete one, record max height reached.
  • Session 2: Complete 20 max height jumps onto the rope. You must catch the rope with your hands, and lock both feet on and remove one hand for the rep to count.
  • Session 3: Accumulate two minutes locked on to the rope (foot lock is compulsory). Only one hand may be on the rope at a time (except when changing hands).
  • Session 4: 5 x 5 rope knees to elbows (on the climbing rope). 30 sec rest between sets.
  • Session 5: 5 x 5 rope pull-ups (on the climbing rope). 30 secs rest between sets. Use a band on the rope if necessary.
  • Session 6: Climb the rope for two bites. Accumulate six sets of this in five minutes.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.