Rope climb progressions:

1. Incline Row

2. Ground row
   Use following template: (reps)
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9
   4x12, 4x15, 5x15

3. Elevated ground row

4. Bulgarian row
   Use following template: (reps)
   3x2, 5x2, 3x4r
   4x4, 4x6, 5x6
   4x8, 4x10, 5x10

5. Hinge row
   Use following template: (reps)
   3x1, 5x1, 3x2
   4x2, 4x3, 5x3
   4x4, 4x5, 5x5

6. Bent arm chin hang
   Use following template: (seconds)
   3x6, 5x6, 5x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30