A competitive rope climber from the Czech Republic.
Inverted rope climbs are a very good exercise and one that I commonly use with my athletes. My favorite template with my advanced athletes is to climb the rope three times in a row (no rest or leaving the rope) in three different planes of motion. We use a 20' rope.
1st) An inverted climb & then lower in upright position in straddle L.
2nd) A horizontal climb [torso horizontal to the ground; usually a tucked or straddle front lever position] & lower in an upright position in straddle L.
3rd) A regular upright rope climb with both ascent and descent in a straddle L.
Yours in Fitness,