Welcome to The Crag Workout of the Week: A weekly workout program designed to build strength, increase endurance and help you climb your best. For maximum results, try this workout three times this week.

 

This week’s workout focuses on building power endurance:

 

WARMUP

1 Traverse Lap

Dynamic warm up (shoulder rolls, shoulder circles, hip openers)

5 easy boulder problems

WORKOUT

Set 1

Climbing Interval (4 easy boulders or routes, 2 hard boulders or routes), 15 minute AMRAP (As Many Rounds as Possible) 

3 Rounds of…

  • 10 pushups
  • 30 second handstand hold or 10 handstand pushups (note: if you can’t do an unassisted handstand, use the wall as support)
  • 10 dips

FIVE MINUTE REST

Set 2

15 minute AMRAP Climbing Interval

3 Rounds of …

FIVE MINUTE REST

Bonus Round

15 minute AMRAP Climbing Interval

COOL DOWN

3 x 30 sec hangs (from pull up bar, rings or hangboard)