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 endurance:

 

WARMUP

1 Lap on the Traverse

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

5 easy boulder problems

WORKOUT

Set 1

20 Minute AMPAP (As Many Problems As Possible) Easy

3 rounds of…

12 pushups

30 second handstand

12 Dips

FIVE MINUTE REST

Set 2

20 minute AMPAP Moderate

3 Rounds of…

10 pull ups

10 Ring rows 

10 inverted pull-ups OR Shoulder shrugs with Dumbbells

FIVE MINUTE REST

Bonus Round

20 Minute AMPAP Easy

COOL DOWN

3 x 30 second hangs on jugs, pull up bar or rings