OCR

Synergy Rope Climb Challenge

Peak Obstacle Course Racing, aka OCR, season is quickly approaching and now is the time to start working on and refining your rope climb technique. Even an OCR isn't your thing... we designed this challenge for Beginners, Intermediates, and Veterans in mind so everyone benefits.

All month long, we’re challenging ourselves to get stronger and more confident climbing up the rope!

 

ROPE CLIMBING TECHNIQUES

Of course modifications are absolutely allowed and there are various climbing techniques you can use. See the chart below showcasing just a few variations of rope climb positioning. With any technique, the goal should be to use your legs as much as possible to get up the rope without depending on upper body strength.

 

 

 

Here are climbing examples of each technique:

S-Wrap: https://www.youtube.com/watch?v=Nabqer0ptaY

J-Hook: https://youtu.be/0uw4Aq3ABqY

Crossfit: https://www.facebook.com/michelle.bang.5/videos/10154700902649965/

 

PRACTICE, PRACTICE, PRACTICE

Choose which level to start at according to your fitness ability. Each day you are at the gym or have access to a rope, complete the exercises listed in the chart for that corresponding week. Every week the exercises will progress in difficulty to help build strength and confidence for your rope climbs.

BEGINNER: Start at this level if you are new to working out and have limited upper body strength. This progression is great for beginners and because your feet never leave the floor.  Week 4 DOES NOT finish with a complete rope climb. 

INTERMEDIATE: Start at this level if you have decent upper body strength and coordination, but are limited due to fear of heights, shoulder injuries or other limiting circumstances. This progression DOES NOT finish with a complete rope climb in Week 4.

VETERAN: Start at this level if you have good upper body strength and coordination, exercise regularly, but have not yet learned how to climb a rope or are a beginning climber. Even if you can already climb a rope successfully, these exercises will help strengthen and master your skill. This progression DOES finish with a complete rope climb in Week 4.

 

EXERCISE HOW-TO’s

Lay to Stand Climbs: Start laying on the floor, legs straight out in front of you, rope hanging between your legs. Pull yourself up the rope to a standing position, trying to keep your legs as straight as possible. Lower yourself down, hand over hand, with the same straight leg posture. Ex. https://youtu.be/926H-gvXQuU

 

Leg Wraps/Leg Positioning: Practicing this exercise will help develop the muscle memory for the actual rope climb. Stand behind (or next to if practicing the j-hook) the rope, lift your dominant leg up high like a tuck and practice your preferred rope positioning while keeping non-dominant foot on the floor.

 

Hanging Rope Tucks: Standing behind the rope, reach as high as possible and grab onto the rope. Let your feet leave the floor and pull your knees to your chest like a hanging knee to elbow exercise.

 

Rope Pull-ups: Standing behind the rope, reach as high as possible and grab onto the rope, making sure your palms and insides of your wrists are facing toward you. Pull yourself up like you would for a close grip chin up on a bar.

 

Hanging Leg Wraps: Standing behind the rope, reach as high as possible and grab onto the rope, release your legs from the floor, tuck your dominant leg to your chest and proceed to practice your preferred wrap/clamp technique with that same leg while hanging.

 

Rope Clamp & Stand: Immediately following 1 rep of “hanging leg wrap” exercise, before coming off the rope, complete the move by taking your non-dominant foot and clamping the rope between your feet securely enough so that you are able to stand up on the rope. You should now be hanging about a foot or so above the ground.

4 Race Day Tips When Running An Obstacle Course Race or Mud Run

Bob Garon Indy Spartan Sprint 2014 Every weekend somewhere there is an obstacle course race going on and thousands upon thousands will run the race and overcome the obstacles. While prepping for the race we can get all excited and forget some pretty important post-race things to do. I have a quick checklist for you so you will go home like a champ.

FOR THOSE OF YOU RUNNING A SPARTAN RACE, TOUGH MUDDER, WARRIOR DASH, OR ANY OTHER CargoZoneOBSTACLE COURSE RACE (OCR) THIS WEEKEND HERE ARE SOME RACE DAY TIPS FOR YOU:

1) Bring a change of clothes, flip flops, 1 trash bag, damp wash clothes in plastic baggies, and 2 towels with you in your car to the race. One towel is to take off excess dirt and water from you post race. The other towel is to put on the seat for when you drive home. The trash bag is to put your dirty clothes and shoes in post race back at the car when you are changing.

2) Use the damp wash clothes to clean off your face, hands, and any other body parts still needing attention. Change by the car with the door open. While one of you is changing a friend (gotta be a really good friend LOL) can hold a towel up so no one sees your diddy doos. LOL!

3) Have coconut water or regular water, and some fruit in the car for you to eat on the way home. Gotta get that energy back up!

4) Have a spray bottle of peroxide ready to go when you get home. Have someone, your spouse or significant other is probably best, to spray you down head to toe, in the nude, with peroxide and GET IN ALL CRACKS N CREVICES. Just stand there and let that sit for 5 minutes like that. This will ensure any potential poison ivy gets neutralized right away. The oil in poison ivy will be deactivated by the peroxide. You will also KNOW where all your cuts and scrapes are too. Ha ha!! Shower after that with strong anti-bacterial soap so any debris gets off.

Please share the link to my article here along to anyone you know will benefit and leave me a comment to me know how you do at your race! -Bob, Girya Warrior

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:  bob@synergykt.com.

OCR Workout 041614 (Obstacle Course Race Training)

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:  bob@synergykt.com.