The legless rope climb is an advanced skill that requires ultimate upper body strength.

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.

The Spartan Race bucket carry is known for it’s 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.