https://youtu.be/t6SzTFUvZu4The rope traverse is simply one or more ropes crossing a gap that participants must traverse on without touching the ground.Instructions for doing the rope traverse technique.Keep a 90 degree angle in the arms as you pull from one rope to the next.The abdominals are contracted and the legs are lifted high.
Archives for March 1, 2017
3 VARIATIONS OF HALF ROPE CLIMBS | EPIC INTERVAL TRAINING
https://youtu.be/wF7vodXTABEHere are 3 variations you can do when half rope climbing.
Level 1 β Seated Position Half Climb
From an upright seated position pull yourself up to standing
Level 2 β Glute Bridge Position Half Climb
From a glute bridge position pull yourself up to standing.
Level 3 β Lying Position Half Climb
From a lying position pull yourself to standing keeping a straight body, and feet on the floor.
THE LEGLESS ROPE CLIMB | EPIC INTERVAL TRAINING
https://youtu.be/Aj-R2-LNABIThe legless rope climb is an advanced skill that requires ultimate upper body strength.Rope climbing, particularly, legless rope climbing requires a combination of incredible upper-body pulling dynamic and isometric strength, massive grip strength and endurance, and the ability to coordinate lower body movements with the upper-body pulls to utilize momentum to drive you up the rope.
MONKEY BAR RE-GRIPS & TRAVERSE | EPIC INTERVAL TRAINING
Demo of Monkey Bar Re-Grips & Traverse which are considered Level 2 & Level 3.
Level 2
Monkey Bar Re-Grips
Level 3
Monkey Bar TraverseMonkey bars are a simple piece of equipment & one of the fundamental obstacles found in obstacle races.
THE J-HOOK FULL ROPE CLIMB | EPIC INTERVAL TRAINING
https://youtu.be/wLnzZQUynBoThe J hook rope climb technique is a core movement that improves strength, endurance and coordination. The muscles utilized are the Biceps, Forearms, Lats, Quads and Core. The Navy SEALS teach an improved version of the S-wrap which is simpler, uses less energy, and is much faster. It is called the J-hook.The J hook rope climb technique is a core movement that improves strength, endurance and coordination. The muscles utilized are the Biceps, Forearms, Lats, Quads and Core. The Navy SEALS teach an improved version of the S-wrap which is simpler, uses less energy, and is much faster. It is called the J-hook.
SPARTAN BUCKET CARRY | EPIC INTERVAL TRAINING
https://youtu.be/XAETYVcty1sThe Spartan Race bucket carry is known for itβs brutal full-body challenge on the obstacle course. The bucket carry is an exhausting & dreaded obstacle that tests your endurance and stamina. Normally you carry a bucket with 40 to 50 lbs of gravel up and down inclines and sometimes through water.Here is the bucket carry exercise that is a great workout whether you are training for an obstacle course or simply want a challenging workout Correctly deadlift the bucket from the floor. Place it just above the pubic bone and wrap your arms around it, clasping over the opposite wrist.