It’s not the easiest task in the world, but conquering functional fitness means having a grasp on… literally everything. You’re going to be a pro rope-climber in no time with this WOD. RIP hands.

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“Galen” was the 4th of 8 WODs for the 2020 Filthy 150 competition. 2020 was the 1st year of the competition at CrossFit Bua (Dublin, Ireland) to be a part of the CrossFit Games Sanctionals 2020 season. ​- ​Who's up for the challenge? Tag a mate to challenge doing this WOD with!

A post shared by The WOD Life (@twlwods) on Jan 21, 2020 at 4:44pm PST

Your lungs might be pounding, but remember that the running is a chance to rest your arms. Shake them out and get ready for the next climb.

3 Quick Tips for Better Rope Climbs

1. Use Your Legs

Rope climbs aren’t an upper-body workout — they’re a full-body workout. Use this to your advantage and put your legs to good use.

2. Try Different Foot Holds

As they say, there’s more than one way to skin a cat. Try different foot hold techniques to see which one gives you the best results.

3. Inchworm Your Way Up

Think of it like this: Reach your arms up higher on the rope, and then bring your feet up to meet your hands as close as possible. Try to close that distance each time, like an inchworm. Repeat.

Need more helping learning how to do rope climbs? We’ve got a blog on that!