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 strength:

WARMUP

1 Lap on the Traverse

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

5 easy boulder problems

WORKOUT

Set 1

3 x 3 hard with 2 minute rest between problems

3 rounds of

6 push ups

6 handstand pushups

6 dips

FIVE MINUTES REST

Set 2

3 x 3 moderate with 1 minute rest between problems

3 rounds of…

6 pushups

6 handstand pushups

6 dips

FIVE MINUTES REST

Bonus Round

3 x 3 moderate with 2 minute rest between problems

COOL DOWN

3 x 30 second hangs