30 KB Swings 70/53
30 Wall Ball 20/14
30 Ring Dips
20 KB Swings 70/53
20 Wall Ball 20/14
20 Ring Dips
10 KB Swings 70/53
10 Wall Ball 20/14
10 Ring Dips
It's fun, it's at the trendy bootcamp, the trainers at globo are doing it, and it's on the biggest loser... but is it functional? Hell yes it is. Full body movement with hip extension and core to extremity movement. The rope slam creates a high power output which is immediately evident as your heart rate begins to climb rapidly at the onset of rope slamming.
One of the beauties of the rope slam is that it is low skill level and anyone can do it without being taught how or having to worry about nuanced technique. Really the only thing to think about is to stand close enough so the ropes don't feel like they are pulling you over forward. From there just go hard.
The rope slam isn't the most popular tool in CrossFit training. I have a few theories on why this might be. One is that because it's trendy and anyone can do it. We might think we are too elite for low skill level movements, but low skill movements are a necessary part of a good conditioning program. Think burpees and box jumps.
Another reason the ropes may be unpopular is that these movements are difficult to quantify. Where do they start and where do they finish? What counts as a rep? One person might be going to town on the ropes while another could be doggin' it rep for rep. Well, who cares, just go hard and worry about yourself. Every workout and every movement in training do not need to be quantifiable. Sometimes it's ok to just go hard for the sake of going hard.
There are tons of variations of rope slams as well. I tried to find a comprehensive video on variations, but mostly just came up with a bunch of 30 second clips of a single variant. Where the rope slam experts with a little media experience at? My personal favorite is the jumping lunge rope slam.
We don't program with the ropes often, but keep them in mind next time you need a movement sub in a WOD. They can be subbed in easily for someone who is struggling with certain types of injuries and is tired of the rower or the KB Swing.