Weighted Rope Climb

Grip the rope with one hand above the other, then pull with your arms while your legs do the real work of the climb. Trap the rope between your feet or shins and stand up on it like a step, sliding your hands up to reset before you pull again. That leg lock is what saves your grip and back for the whole climb instead of burning out in the first few pulls. The added weight around your hips turns every pull into a heavier row, so keep your shoulder blades pulling down and back rather than letting your shoulders creep toward your ears. Move with a steady rhythm rather than lunging for the next handhold — a rushed reach is where grip and form both fall apart.