Workout of the week

Week 3

(Green text = Clickable link with examples)

Day 1- Ropes

  1. Warm up: Light stretching with 2-3 easy rope routes 

  2. Back2backs: Find a route 1 grade below your red point, climb that route and without taking a break after finishing it get back on the route right away. After completing that cycle take a 5 minute break and then repeat 3 times.

  3. Hard/Easy/Hard: Find 2 or 3 routes, 1 easy route and 2 hard routes that are near your redpoint. Start off by climbing the first hard route and after finishing that route go straight to the easy route, once you finish the easy route go to the second hard route. After finishing all 3 climbs take a 10 minute break and then repeat this cycle 2 times.

  4. Cool Down: 5-10 minutes of light full body stretching.

Day 2- Bouldering

  1. Warm up: Light stretching, choose between 3-4 kilter board or boulder problems to complete to get the body moving.

  2. Elbow touch: Find a boulder problem that is a couple grades lower than your redpoint, then before you must first touch the next hold with your elbow. Repeat this until you finish the boulder. After completing the boulder rest for 5 minutes and then repeat 4 times. 

  3. Dead Hangs: find any 2 deep holds that you can hang from, once you find those holds hang from them for 10-20 seconds at a time. While you are hanging try not to let your body droop down. Instead try flexing your back, shoulders and arms, this is to build contact strength. Rest 1-2 minutes between hangs, then repeat this 10 times. 

  4. Cool Down: 5-10 minutes of light full body stretching

Day 3- Mixed

  1. Warm up: Light stretching, choose between 3-4 kilter/boulder problems or 2-3 rope routes to finish warming up

  2. Up-Downs: find a route 1-2 grades below your red point. Climb that route, once you finish the route down climb it. Take a 10 minute rest then repeat this 3 times.

  3. 10 on, 10 off: Find an open area of the boulder or kilter board and spend 10 minutes straight on the wall, trying to stay moving the whole time. After that 10 minutes on the wall rest 10 minutes and then repeat 3 times.

  4. Cool Down: 5-10 minutes of light full body stretching. 

Alternative Workout- Upstairs (16+)

  1. Warm up: light stretching mixed in with your choice between a rope climbing warm up or more stretching

  2. Dumbbell bench press: 8-10 Reps 

  3. Push ups: 10-12 reps

  4. Dumbbell Flyes: 10-12 reps, Lie on a bench with a dumbbell in each hand, palms facing inward. Start with your arms extended directly above your chest, keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc. Then bring dumbbells back up to the top.

Rest 5-10 minutes in between sets, then repeat exercises 2-4 3 times 

  1. Dumbbell lateral (side) raises: 10-12 reps

  2. Dumbbell shoulder press: 8-10 reps 

  3. Dumbbell shoulder raises: 12-15 reps, using lighter dumbbells keep your arms straight and raise them directly in front of you till they reach shoulder level, then lower the weights back down slowly and controlled. 

Rest 5-10 minutes in between sets, then repeat exercises 5-7 3 times