Rope Climb Stamina 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 unbroken touch and go rope climbs. Toe tap on ground at the bottom of each decent.
  • Session 2: One rope climb every ‘x’ seconds. Choose a number of seconds that will be very challenging to complete for five minutes. If repeating this session, reduce the number of seconds from last time it was completed successfully.
  • Session 3: ‘x’ rope climbs every minute for five rounds. Choose a number that will be challenging but achievable.
  • Session 4: Max rope climbs 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.