To simulate rope climb do 4 pull ups or towel pull ups(hang your towel over the bar and hold the ends) for each “ascent”. Then do two “ascents” for a “double up”.
“I lost about 8 kilos in total as well as 10 cm off my waist and feel amazing as a result of that. Tommy is a motivated trainer and his enthusiasm shows through all the time…The program was great and focused on the results that I needed, I can’t fault the service at all.” — Craig Quilty, 47,Hornsby.