Workout Of The Week

Week 6 

Day 1- Ropes 

  1. Warm-up: light stretching mixed with 2-3 very easy routes to get your body moving and blood flowing 

  2. 4x4s: choose 4 rope problems near your red point, climb those 4 routes moving quickly between routes regardless of finishing or failing the route. Rest 10 mins after each set and repeat 4 times.

  3. 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.

  4. Cool down stretch: 5-10 minutes of light full body stretching (try to focus on the areas that are tight or sore)

Day 2- Bouldering

  1. Warm-up: light stretching, 2-3 very easy roped routes (or up downs on the kilter board at 0-10 degrees) to get the body moving. Then deadhangs either on any good hand holds or the pull up bar. Hang for 30 seconds on with 1 minute rest and repeat the hang 3 times 

  2. Recovery training: Find a boulder or kilter board problem that's well below your max. After making a move on that route practice fully cutting feet and then placing back on the route before making the next move, repeat this for the rest of the route. Once you have either completed the route or not rest for 10 minutes and then repeat 2 more times. (If you did not finish the route, try to find an easier route that you think you can complete.)

  3. Boulder circuit: choose between the kilter board or one of the boulder areas down stairs and do 30 moves of your choosing in a row without touching the ground. Rest for 10 minutes between sets . Repeat this workout 3 times

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

Day 3- Mixed

  1. Warm-up: light stretching mixed with 2-3 easy roped routes (focus on stretching and moving your whole body) 

  2. One arm Traversing: find an open area of the boulder or kilter board that is at a higher angle. Make 20 moves while only using one arm to traverse. Then take a 2 minute break before repeating it with the other arm. Once you have completed the 20 moves with each arm take a 10 minute break. Repeat this 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 stretch: 5-10 minutes of low intensity full body stretching. 

Alternative Workout- Upstairs (16+)

  1. Warm-up: light stretching and optional climbing warm up 

  2. Cable Lateral Raises: Stand next to the cable machine with the pulleys set to the lowest position. Take the handle with your outside hand making sure your hand is facing your thigh. Raise your arm with a slight bend in it until it reaches shoulder level. Then slowly lower your arm back to your side then repeat. 10 reps

  3. Dumbbell Shoulder Press: 10 reps

  4. Dumbbell Front Raises: 15 reps

After completing exercises 2-4 rest 10 minutes, then repeat them 3 times

  1. Leg Raises: 1 minute

  2. Weighted Russian Twists: 45 seconds

  3. Bicycle Crunches: 45 seconds

After completing exercises 5-7 rest 10 minutes, then repeat them 3 times

  1. Cool down stretch: 5-10 minutes of low intensity full body stretching