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Legless Rope Climb EMOM

Part of the "Every Minute On the Minute for Fitness" Series

This is the most advanced version of the pulling EMOM, and just like the Row and Pull-ups, there are a few different ways in which you can increase difficulty. One thing to keep in mind about the LRC, is that you should never perform more than 1 rep EMOM. Below you will see the different options to ensure that you are able to progress effectively while keeping it to one single rep each minute.

  1. The easiest way would be to start the LRC by standing, such that you are essentially performing only 2/3 of the climb
  2. Once you can complete all 7 minutes from standing, the next progression would be to start the climb on your knees. Keep in mind, that much like the pull-ups, you could perform 1 or 2 reps on knees, and remaining reps from standing, and try to increase the number of knee reps each week. 
  3. After mastering all 7 minutes from the knees, the next progression is to start from seated with butt on ground. 
  4. And finally, the ultimate mastery of the LRC would be to perform your one rep EMOM starting from a seated position AND wearing a vest. 

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