If you can do 1 or more pull-ups AND toes to bar then you should have the strength to do a rope climb. If not, then these strength marker progressions will help you get there.

From our body weight strength training research we have found that if you can perform a Snatch Grip Bent Over Row with approximately 75% of your body weight then you should have the strength to do a kipping pull-up or a Snatch Grip Bent Over Row with approximately 80% of your body weight then you should have the strength to do a strict pull-up.

From our body weight strength training research we have found that if you can perform a DB Sit-up (see video) with approximately 30% of your body weight then you should have the strength to do a pull-up.

We will work towards these strength marker over the 4 week plan.