How to conquer the Spartan Race Rope Climb Obstacle

    The Spartan Race Rope Climb obstacle is one of those that, without the right technique, can let you win 30 burpees.

    You are lucky! There are plenty of methods to do it, but I will show you only the best three.
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    Techniques instructions


    Gym Class technique

    The first one is the technique that taught you in the gym class. I see using this method from a lot of people but I absolutely don't recommend it.

    It will slow you and it will drain out all the energy from your arms!

    Basically, you go up the rope with only the arms strength, using your legs only to maintain the rope stuck in position.You can manage to get up a rope using this method, but you’re working twice as hard.

    The legs muscles are stronger, use them!


    Brake and Squat (Marine Style)

    The second technique, called Brake and Squat (Marine Style), focuses on using your legs. First, you jump up to grab the rope and let the rope fall between your thighs.​

    Then you wrap the rope around one of your legs and across the top of your boot. Trap the rope using the free boot.Now you only have to stand up and repeat the process.​


    Brake and Squat (Marine Style) faster version

    With the third technique you can speed up a little the Brake and Squat. Instead of wrapping the rope around one of your legs, let it fall on the outside of a leg. This one is my recommended.

    Racer Instructions:

    • Climb the rope. 
    • Ring the bell with your hands.

    Failure Modes:

    • Failure to ascend the rope.
    • Failure to ring the bell.
    • Use of mechanical assistance.

    Failure Penalty:

    • 30 Burpees

    Spartan Race obstacles list:

    1. Tyre Flipping obstacle - In the Tyre Flipping obstacle you'll have to flip a tractor tyre. It won’t be so heavy but you have to know how to tip over it correctly. Don't lift the tyre only with your arms strength! Read more on the article.
    2. Tyrolean Traverse obstacle - Without technique, the tyrolean traverse can be hard. put the rope between the feet and use the legs to push. Check the article to learn more.
    3. Traverse Wall obstacle - Depending on conditions, ( the wheater, how much runners doing it simultaneously, etc.), each one of these things can change the level of difficulty. The Traverse Wall can be very slippery!
    4. Wall Jump obstacle - If you are able to do some pull-up, then you won't have problems. Go to the page to learn the technique.
    5. Barbed Wire Crawl obstacleThe Barbed Wire Crawl obstacle is the slowest, and its difficult depends on a variety of causes. They can be the slope, the barbed wire height and if the terrain is mud or rocky hard.
    6. Spear Throw Obstacle obstacle - The Spear Throw obstacle is the symbol of the Spartan Races, but the 86% fail it. Learn some technique and fall in the 14%!
    7. Atlas Carry Obstacle obstacle - You are going to want to get real low to the ground to grab that stone!
    8. Bucket Brigade Obstacle obstacle - An exhausting obstacle that tests your muscular endurance and your hand grip.
    9. Fire Jump Obstacle obstacle - The Fire Jump obstacle is all for the glory! It means that you did it!!
    10. Hercules Hoist Obstacle obstacle - The Hercules Hoist obstacle is one of those who can take away what remain of your energy. Learn how to avoid that!
    11. Over Under Through Obstacle obstacle - The Over Under Through obstacle is not so difficult, you can pass through it easily. Obviously, you want to do it fast. Follow these tips and you'll make up some time.
    12. Rope Climb Obstacle obstacle - learn the Gym Class Technique, or the Brake and Squat. Which is better?
    13. Tire Drag Obstacle obstacle - First, you have to pick up the tire and take it far away until the rope is fully extended. Return to the rope attachment point, sit down, the butt must be on the ground, grab the rope and start to drag the tire. Check the article and the video tutorial!