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 general climbing fitness:

WARMUP

1 Lap on the Traverse

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

5 easy boulder problems

WORKOUT

Set 1

15 Minute AMRAP

  • 1 x Climbing Interval (4 Easy, 2 Hard routes or boulders)
  • 6 Ring Rows
  • 6 Ring Dips

FIVE MINUTES REST

Set 2

15 minute AMRAP

3 easy boulder problems

6 pull ups

6 pushups

FIVE MINUTES REST

Bonus Round

15 Minute AMRAP (System Wall)

  • Sloper rungs x 1
  • Black Pinches x 1
  • Red Crimps x 1

COOL DOWN

3 x 30 second hangs