Exercises

  • Easy climbing warm up
  • 10min reps
  • 1 sets
  • no rest

Difficulty

easy

Tools

none

Trains

everything

Weight

no

Climb easy problems or traverse, focusing on movement technique.

Pay extra attention to your footwork by trying to achieve:

  • Silent feet: your feet don’t make any sound as they touch footholds, forcing you to be controlled
  • On touch: your feet can only touch a hold once (and not be moved around later), forcing you to be precise
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Climb easy problems or traverse, focusing on movement technique.

Pay extra attention to your footwork by trying to achieve:

  • Silent feet: your feet don’t make any sound as they touch footholds, forcing you to be controlled
  • On touch: your feet can only touch a hold once (and not be moved around later), forcing you to be precise
  • Dynamic stretches
  • 5min reps
  • 1 sets
  • no rest

Difficulty

easy

Tools

none

Trains

everything

Weight

no

Stretch all major muscles working from head to toes.

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Stretch all major muscles working from head to toes.

  • Cardio warm up
  • 5min reps
  • 1 sets
  • no rest

Difficulty

easy

Tools

none

Trains

everything

Weight

no

Increase your heart rate any way you want:

  • Running
  • Cycling
  • Burpees
  • Jumping rope
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Increase your heart rate any way you want:

  • Running
  • Cycling
  • Burpees
  • Jumping rope
  • Wings
  • 10 ES reps
  • 3 sets
  • 2min rest

Difficulty

Medium

Tools

rings

Trains

Core

Weight

no

Grasp the ring with one hand and slowly lean to the side of the active hand, bending only at the shoulder (and ankles). Continue to lean until you can go no farther without losing control, pause for 1 or 2 counts, then reel yourself back into a vertical position

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Grasp the ring with one hand and slowly lean to the side of the active hand, bending only at the shoulder (and ankles). Continue to lean until you can go no farther without losing control, pause for 1 or 2 counts, then reel yourself back into a vertical position

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  • Front lever
  • 3x3s reps
  • 3 sets
  • 2min rest

Difficulty

Medium

Tools

rings

Trains

Core

Weight

no

If you can’t do a front lever, try with your knees tucked.

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If you can’t do a front lever, try with your knees tucked.

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  • Ab rolls on rings
  • 10 reps
  • 3 sets
  • 2min rest

Difficulty

Medium

Tools

rings

Trains

Core

Weight

no

You can do this exercise on your knee or feet (harder) with the rings progressively lower until you’re just hovering above the ground. Push the rings forward and pull back using your core to perform 1 repetition.

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You can do this exercise on your knee or feet (harder) with the rings progressively lower until you’re just hovering above the ground. Push the rings forward and pull back using your core to perform 1 repetition.

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  • Inverted one arm row
  • 10 ES reps
  • 3 sets
  • 2min rest

Difficulty

Medium

Tools

rings

Trains

Core

Weight

no

Set the rings low so as to hang from them at a 30° angle with arms extended. With both feet on the ground, pull on one arm, while maintaining a straight line from toes to head and reach as I high as possible.

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Set the rings low so as to hang from them at a 30° angle with arms extended. With both feet on the ground, pull on one arm, while maintaining a straight line from toes to head and reach as I high as possible.

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Take a 5min break!

Take a 3min break!

Take a 1min break!

  • FLAKE
  • ∞ reps
  • ∞ sets
  • no rest

Difficulty

Hard

Tools

Partner

Trains

Up to you!

Weight

no

A climbing take on the skateboard game S.K.A.T.E (or O.U.T). The first participant picks his/her holds and does 1 to 3 moves. If successful, the other participants have to repeat the move(s); if they fail they take a letter (F, then L, then A…). 5 fails mean you’re out!

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A climbing take on the skateboard game S.K.A.T.E (or O.U.T). The first participant picks his/her holds and does 1 to 3 moves. If successful, the other participants have to repeat the move(s); if they fail they take a letter (F, then L, then A…). 5 fails mean you’re out!

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  • Adding Two
  • ∞ reps
  • ∞ sets
  • no rest

Difficulty

Hard

Tools

Partner

Trains

Up to you!

Weight

no
  • Choose 1 or 2 start holds with your partner.
  • Now each participant picks 2 handholds and climbs the route + its extension; the new handholds are only added if the last participant has been able to do all the moves.
  • Start over when no one as been able to advance the route for 3 tries in a row.

Variation: pick footholds instead of handholds

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  • Choose 1 or 2 start holds with your partner.
  • Now each participant picks 2 handholds and climbs the route + its extension; the new handholds are only added if the last participant has been able to do all the moves.
  • Start over when no one as been able to advance the route for 3 tries in a row.

Variation: pick footholds instead of handholds

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  • Skipping Two
  • ∞ reps
  • ∞ sets
  • 1min rest

Difficulty

Hard

Tools

none

Trains

Strength

Weight

no

Choose a circuit of boulders at your on-sight level and pick two eliminate holds on each problem. This exercise will most likely train reachy and/or dynamic moves.

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Choose a circuit of boulders at your on-sight level and pick two eliminate holds on each problem. This exercise will most likely train reachy and/or dynamic moves.

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  • Pointing Holds
  • 40 reps
  • 7 sets
  • 5min rest

Difficulty

Hard

Tools

Stick

Trains

Endurance

Weight

no

Have a mate point the holds for you with a wood stick or laser pointer. The goal is to complete a 40 holds circuit. When you’ve done with one set, exchange roles.

Do a total of 7 sets!

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Have a mate point the holds for you with a wood stick or laser pointer. The goal is to complete a 40 holds circuit. When you’ve done with one set, exchange roles.

Do a total of 7 sets!

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Take a 2min break!

  • DW Special
  • 3 reps
  • 5 sets
  • 2min rest

Difficulty

Extra Hard

Tools

none

Trains

Everything

Weight

no
  • Using 4-5kgs hand weights, do 3 push ups
  • Do 3 rows on each side, pulling the weight all the way to your shoulders.
  • Do 1 pull up (up to the chest) followed by on legs raise and repeat twice. This is 1 set.

Take 2 min break – during the break, work on flexibility  by doing lunges.

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  • Using 4-5kgs hand weights, do 3 push ups
  • Do 3 rows on each side, pulling the weight all the way to your shoulders.
  • Do 1 pull up (up to the chest) followed by on legs raise and repeat twice. This is 1 set.

Take 2 min break – during the break, work on flexibility  by doing lunges.

3 rows

3 pull up to legs raise

  • DW 10x10s
  • 10x10s reps
  • 5 sets
  • 2min rest

Difficulty

Extra Hard

Tools

none

Trains

Everything

Weight

no
  • On a hangboard, hang for 10s with straight arms, rest 10s and repeat.
  • Change which fingers you use on each rep to spice it up a bit:
    • index+middle
    • middle+ring
    • ring+pinky
    • all four fingers
  • Take a 2min break after 10 reps
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  • On a hangboard, hang for 10s with straight arms, rest 10s and repeat.
  • Change which fingers you use on each rep to spice it up a bit:
    • index+middle
    • middle+ring
    • ring+pinky
    • all four fingers
  • Take a 2min break after 10 reps
  • DW campus reaches
  • 3 reps
  • 5 sets
  • no rest

Difficulty

Extra Hard

Tools

none

Trains

Everything

Weight

no
  • On the campus board, reach for the highest rung with one arm. Do this 3 times.
  • Do 3 regular squats and 3 crunches.
  • Back on the campus board, reach for the highest rung with the opposite arm. Do this 3 times.
  • Do 3 regular squats and 3 crunches. This is 1 set.
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  • On the campus board, reach for the highest rung with one arm. Do this 3 times.
  • Do 3 regular squats and 3 crunches.
  • Back on the campus board, reach for the highest rung with the opposite arm. Do this 3 times.
  • Do 3 regular squats and 3 crunches. This is 1 set.

3 squats

3 crunches or sit ups

  • Regular squat
  • 25 reps
  • 3 sets
  • 1min rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Feet are shoulder width appart
  • knees and toes are pointing forward
  • Hands are elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position by pushing the hips back
  • Make sure the chest stays up
  • Push up through your heels
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  • Feet are shoulder width appart
  • knees and toes are pointing forward
  • Hands are elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position by pushing the hips back
  • Make sure the chest stays up
  • Push up through your heels
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  • Forward Knee Raises
  • 10 ES reps
  • 3 sets
  • 1min rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no

This exercise has the added benefit of increasing the hamstrings flexibility

  • Stand with feet are next to each other
  • Raise one knee as high as possible and lower it slowly
  • Make this exercise harder by extending the knee out (straight leg)
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This exercise has the added benefit of increasing the hamstrings flexibility

  • Stand with feet are next to each other
  • Raise one knee as high as possible and lower it slowly
  • Make this exercise harder by extending the knee out (straight leg)
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  • Pistol (one legged) squat
  • 5 reps
  • 3 sets
  • 1min rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Start with feet close from each other
  • Keep the hands elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position or a sit position (harder)
  • Make sure the chest stays up
  • Push up through your heel
  • Keep the hanging feet above the ground to make this exercice harder
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  • Start with feet close from each other
  • Keep the hands elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position or a sit position (harder)
  • Make sure the chest stays up
  • Push up through your heel
  • Keep the hanging feet above the ground to make this exercice harder
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  • Sumo squat
  • 25 reps
  • 3 sets
  • 1min rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no

This squat variation focuses more on the glutes

  • Feet are wider appart than for the regular squat
  • knees and toes are pointing outward
  • Hands are elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position by pushing the hips back
  • Make sure the chest stays up
  • Push up through your heels
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This squat variation focuses more on the glutes

  • Feet are wider appart than for the regular squat
  • knees and toes are pointing outward
  • Hands are elevated the entire time, arms parallel to the ground
  • Keep your feet flat on the ground
  • Lower into a chair position by pushing the hips back
  • Make sure the chest stays up
  • Push up through your heels
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  • Squat Bows
  • 10 + 10s reps
  • 1 sets
  • 20s rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Keep your feet flat on the ground
  • Extend the range by placing fist against fist
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  • Keep your feet flat on the ground
  • Extend the range by placing fist against fist
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  • Buddha Prayers squat
  • 10 + 10s reps
  • 1 sets
  • 20s rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Keep your feet flat on the ground
  • Extend the range by placing fist against fist
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  • Keep your feet flat on the ground
  • Extend the range by placing fist against fist
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  • Sky reaches squat
  • 10 + 10s ES reps
  • 1 sets
  • 20s rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Keep your feet flat on the ground
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  • Keep your feet flat on the ground
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  • Knee push squat
  • 10 + 10s ES reps
  • 1 sets
  • 20s rest

Difficulty

Easy

Tools

none

Trains

legs

Weight

no
  • Keep your feet flat on the ground
  • Straighten your elbow if possible
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  • Keep your feet flat on the ground
  • Straighten your elbow if possible
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  • Hanging Windshield Wipers
  • 8 reps
  • 2 sets
  • 60s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper body

Weight

no
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  • Single arm lock-off
  • 1 reps
  • 2 sets
  • 60s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper body

Weight

no
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  • Hanging Leg Raises
  • 8 reps
  • 2 sets
  • 60s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper body

Weight

no
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  • Hanging Knee Raises
  • 8 reps
  • 2 sets
  • 60s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper body

Weight

no
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  • Hanging L-sits
  • 15s reps
  • 2 sets
  • 60s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper body

Weight

no
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  • Extended Low Plank
  • 60s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Core

Weight

no

Starting from a low plank position, extend the arms so that the elbows are at 45° angle.

Keep forearms parallel to each other with hands flat on the ground or clasped together if that’s more comfortable.

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Starting from a low plank position, extend the arms so that the elbows are at 45° angle.

Keep forearms parallel to each other with hands flat on the ground or clasped together if that’s more comfortable.

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  • Low Plank
  • 60s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Core

Weight

no

Starting from a high plank position, lower yourself until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the ground or clasped together if that’s more comfortable.

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Starting from a high plank position, lower yourself until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the ground or clasped together if that’s more comfortable.

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  • High Plank
  • 60s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Core

Weight

no

Shoulders should be directly above wrists.
The entire body should draw a line.

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Shoulders should be directly above wrists.
The entire body should draw a line.

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  • High boat Low Boat
  • 5x20s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Start in low boat, hold 10s, switch to high boat and hold 10s. This is one repetition.

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Start in low boat, hold 10s, switch to high boat and hold 10s. This is one repetition.

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  • High boat
  • 30s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Start seated on mat with bent knees and feet flat on the mat. Lean back until your spine is at 45-degree angle and straighten legs and arms up in front of you so you are a v-shape. Your feet should at the same height as your eyes.

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Start seated on mat with bent knees and feet flat on the mat. Lean back until your spine is at 45-degree angle and straighten legs and arms up in front of you so you are a v-shape. Your feet should at the same height as your eyes.

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  • 3×3
  • 3 reps
  • 4 sets
  • 30s rest

Difficulty

Hard

Tools

Wall

Trains

Power End.

Weight

no

Pick 4 not-too-hard (2-4 tries) boulder problem you’ve already sent .

The goal is to complete 1 problem 3 times in under 3 minutes! This is one set.

Do this with 4 different problems.

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Pick 4 not-too-hard (2-4 tries) boulder problem you’ve already sent .

The goal is to complete 1 problem 3 times in under 3 minutes! This is one set.

Do this with 4 different problems.

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  • Low boat
  • 30s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Start seated on mat with bent knees and feet flat on the mat. Lean back until your spine is at 120-degree angle and straighten legs and arms up in front of you so you are a v-shape. Your feet should at the same height as your eyes.

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Start seated on mat with bent knees and feet flat on the mat. Lean back until your spine is at 120-degree angle and straighten legs and arms up in front of you so you are a v-shape. Your feet should at the same height as your eyes.

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  • Flutter kicks
  • 100 reps
  • 1 sets
  • 0s rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Lay on your back with arms by your side. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs.

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Lay on your back with arms by your side. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs.

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  • Double tap twist crunch
  • 15 reps
  • 1 sets
  • 0s rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Lay on your back, bend one knee and put the opposite heel on this knee. With your hands resting behind your head, crunch and touch your knee with one elbow and then the other elbow. This is one rep.

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Lay on your back, bend one knee and put the opposite heel on this knee. With your hands resting behind your head, crunch and touch your knee with one elbow and then the other elbow. This is one rep.

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  • Seated knee tucks
  • 15 reps
  • 1 sets
  • 0s rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Start seated with your back at a slight angle and your feet hovering slightly over the ground. Your palms are on each side, facing forward. Straighten the leg and go back to the starting position. This is one repetition.

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Start seated with your back at a slight angle and your feet hovering slightly over the ground. Your palms are on each side, facing forward. Straighten the leg and go back to the starting position. This is one repetition.

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  • Double crunch
  • 15 reps
  • 1 sets
  • 0s rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Start seated at a 45° angle with your calfs hovering horizontally. Lower your back and legs at the same time and go back to the starting position. This is one repetition.

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Start seated at a 45° angle with your calfs hovering horizontally. Lower your back and legs at the same time and go back to the starting position. This is one repetition.

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  • Mountain climber
  • 30s reps
  • 1 sets
  • 0s rest

Difficulty

Easy

Tools

none

Trains

Core

Weight

no

Assume a high plank position, shoulders directly above wrists. Touch the right elbow with the right knee and the left elbow with the left knee. This is one repetition. Do 15 reps or 30s.

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Assume a high plank position, shoulders directly above wrists. Touch the right elbow with the right knee and the left elbow with the left knee. This is one repetition. Do 15 reps or 30s.

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  • Side Plank Cross trough
  • 20 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Yoga Mat

Trains

Core

Weight

no

Get into the side plank position with your supporting arm straight, one foot against the toes of the other (one in front of the other). Keep your legs straight and in a straight line from head to your feet. Raise the upper hand and point the fingers to the ceiling. Slowly rotate your body so that your high arm (while remaining straight) can come down and touch the floor next to the supporting hand.

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Get into the side plank position with your supporting arm straight, one foot against the toes of the other (one in front of the other). Keep your legs straight and in a straight line from head to your feet. Raise the upper hand and point the fingers to the ceiling. Slowly rotate your body so that your high arm (while remaining straight) can come down and touch the floor next to the supporting hand.

  • Gymnast L-Sit
  • 10s reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Sit on the floor, legs out in front of you, toes pointed, knees straight. Place your palms on the floor so your fingers are pointed toward your toes and the heel of your hands are in a line about even with your crotch. Slowly rock your shoulders forward so they come over your hands as your elbows straighten and your shoulders drop. These two actions combined will lift your hips off the floor. Push hard down through your hands and lift your feet while keeping your knees straight.

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Sit on the floor, legs out in front of you, toes pointed, knees straight. Place your palms on the floor so your fingers are pointed toward your toes and the heel of your hands are in a line about even with your crotch. Slowly rock your shoulders forward so they come over your hands as your elbows straighten and your shoulders drop. These two actions combined will lift your hips off the floor. Push hard down through your hands and lift your feet while keeping your knees straight.

  • Bridge
  • 10+10s reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

In this exercise, you’ll make yourself into a bridge or coffee table by getting onto all fours—but with your belly facing the ceiling. Hands directly below shoulders, feet flat on the floor directly below your knees. All angles should be nice and square. The first step is to push your navel toward the ceiling as far and hard as you can by squeezing your butt tight; hold. For many, this will be enough of a challenge. The next stage is to lift one foot off the floor by straightening the knee. Your leg will be in line with your torso. Hold this while pushing your navel upward. If you can do this without dropping your hips, then you are ready for the last stage: Flex the hip of the raised leg so your toes are pointed to the ceiling. Do this while keeping your navel pressed high. Do 10 reps then hold 10s for each leg.

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In this exercise, you’ll make yourself into a bridge or coffee table by getting onto all fours—but with your belly facing the ceiling. Hands directly below shoulders, feet flat on the floor directly below your knees. All angles should be nice and square. The first step is to push your navel toward the ceiling as far and hard as you can by squeezing your butt tight; hold. For many, this will be enough of a challenge. The next stage is to lift one foot off the floor by straightening the knee. Your leg will be in line with your torso. Hold this while pushing your navel upward. If you can do this without dropping your hips, then you are ready for the last stage: Flex the hip of the raised leg so your toes are pointed to the ceiling. Do this while keeping your navel pressed high. Do 10 reps then hold 10s for each leg.

  • Hanging Leg Raises
  • 10 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Pull up bar

Trains

Core

Weight

no

Hang from a bar with elbows bent and locked at 90 degrees. While keeping your legs straight, raise your feet higher than the bar, then slowly lower them. Do not allow your body to swing while doing this. This combines a climbing-specific shoulder position with core control.

  • A variation focusing more on the core and less on the shoulders: Hang straight-armed from the bar, and slowly raise your straight legs to touch the bar with your feet. Slowly lower, and resist any swinging from the bar.
  • If you can’t do this with straight legs, then start with bent knees in the locked position and pull your knees to your chest.
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Hang from a bar with elbows bent and locked at 90 degrees. While keeping your legs straight, raise your feet higher than the bar, then slowly lower them. Do not allow your body to swing while doing this. This combines a climbing-specific shoulder position with core control.

  • A variation focusing more on the core and less on the shoulders: Hang straight-armed from the bar, and slowly raise your straight legs to touch the bar with your feet. Slowly lower, and resist any swinging from the bar.
  • If you can’t do this with straight legs, then start with bent knees in the locked position and pull your knees to your chest.
  • Super Push Ups
  • 10 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Start in a modified push-up position, with both hands and feet just wider than shoulder width. While keeping your arms and legs straight, walk your feet closer to your hands so your hips rise toward the ceiling, like the downward dog pose in yoga. From this inverted-V position, bend your elbows, lowering your head toward the floor so your nose touches the ground between your hands. Then touch your chin between your hands, and then touch your chest in the same spot. You’ll drag all of these areas across an imaginary line drawn between your hands. As your rib cage reaches this line, push up with your arms so your hips are pressed near the floor, your shoulders are pulled back, and your spine is hyperextended. Reverse this movement by slowly lowering your ribs, chest, chin, and nose to touch that imaginary line between your hands until you are back to the inverted-V starting position.

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Start in a modified push-up position, with both hands and feet just wider than shoulder width. While keeping your arms and legs straight, walk your feet closer to your hands so your hips rise toward the ceiling, like the downward dog pose in yoga. From this inverted-V position, bend your elbows, lowering your head toward the floor so your nose touches the ground between your hands. Then touch your chin between your hands, and then touch your chest in the same spot. You’ll drag all of these areas across an imaginary line drawn between your hands. As your rib cage reaches this line, push up with your arms so your hips are pressed near the floor, your shoulders are pulled back, and your spine is hyperextended. Reverse this movement by slowly lowering your ribs, chest, chin, and nose to touch that imaginary line between your hands until you are back to the inverted-V starting position.

  • Kayaker
  • 30 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Sit on the floor with legs outstretched. Bring your knees up to about 90 degrees and lift your feet a few inches off the floor so that you are balanced on your sit bones. Clasp your hands together in front of you and rotate your shoulders far enough to so you can reach your hands to touch the floor lightly just beside one hip. Rotate all the way to the other side and touch the floor again.

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Sit on the floor with legs outstretched. Bring your knees up to about 90 degrees and lift your feet a few inches off the floor so that you are balanced on your sit bones. Clasp your hands together in front of you and rotate your shoulders far enough to so you can reach your hands to touch the floor lightly just beside one hip. Rotate all the way to the other side and touch the floor again.

  • Three Point
  • 4x20s reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Assume a good push-up position (a straight line running the length of your back and legs) with hands directly under your shoulders and feet spread about two feet apart. Pick up one hand without rotating your shoulders or hips. Point that hand straight out to the front, in line with your spine, and hold until you feel your shoulders rotate, hips rotate, or back sags. Anything that gets out of line from where you were when you started in the push-up position indicates a failure in strength and the end of that isometric contraction. Pick up each limb twice in turn and hold for 10s.

beta

Assume a good push-up position (a straight line running the length of your back and legs) with hands directly under your shoulders and feet spread about two feet apart. Pick up one hand without rotating your shoulders or hips. Point that hand straight out to the front, in line with your spine, and hold until you feel your shoulders rotate, hips rotate, or back sags. Anything that gets out of line from where you were when you started in the push-up position indicates a failure in strength and the end of that isometric contraction. Pick up each limb twice in turn and hold for 10s.

  • Windshield Wipers
  • 10 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Lie on your back with your arms outstretched to your sides and palms placed against the floor. Now, flex your hips so that your feet are together and pointed at the ceiling. Slowly rotate your hips to lower your feet to one side, keeping the feet locked together and knees straight.

  • You’ll want to resist the rotation of your shoulders by pushing down hard with your hand on the side you are rotating toward.
  • Lightly touch the floor with the side of the lower foot before raising both feet back to the 12 o’clock position and onto the other side.
  • If you can’t keep you knees straight or legs together, bend your knees, keeping them pointed at the ceiling when you’re in the 12 o’clock position.
beta

Lie on your back with your arms outstretched to your sides and palms placed against the floor. Now, flex your hips so that your feet are together and pointed at the ceiling. Slowly rotate your hips to lower your feet to one side, keeping the feet locked together and knees straight.

  • You’ll want to resist the rotation of your shoulders by pushing down hard with your hand on the side you are rotating toward.
  • Lightly touch the floor with the side of the lower foot before raising both feet back to the 12 o’clock position and onto the other side.
  • If you can’t keep you knees straight or legs together, bend your knees, keeping them pointed at the ceiling when you’re in the 12 o’clock position.
  • Bad Dog
  • 20 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Get on all fours with knees directly below your hips and hands directly below your shoulders. Pick up one leg; while holding the knee bent at 90 degrees, draw a big ellipse in the air with your knee. While you’re doing that, point the arm opposite the moving leg directly in front of you, like Superman.

beta

Get on all fours with knees directly below your hips and hands directly below your shoulders. Pick up one leg; while holding the knee bent at 90 degrees, draw a big ellipse in the air with your knee. While you’re doing that, point the arm opposite the moving leg directly in front of you, like Superman.

  • Strict Sit-Ups
  • 20 reps
  • 1 sets
  • 20s rest

Difficulty

Medium

Tools

Trains

Core

Weight

no

Assume a normal sit-up position—knees bent to about 70 to 90 degrees, back flat on the floor, toes hooked under something so you can pull against them. Cross your hands on your chest so your fingers are resting on your collarbones. Slowly and in control, sit up by flexing only at your hips.

  • Do not crunch by curling your spine.
  • Keep your spine in a neutral (straight) position while coming up to the point where your elbows touch the top of your thighs.
beta

Assume a normal sit-up position—knees bent to about 70 to 90 degrees, back flat on the floor, toes hooked under something so you can pull against them. Cross your hands on your chest so your fingers are resting on your collarbones. Slowly and in control, sit up by flexing only at your hips.

  • Do not crunch by curling your spine.
  • Keep your spine in a neutral (straight) position while coming up to the point where your elbows touch the top of your thighs.
  • Seal jumps for warm up
  • 20 reps
  • 2 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

1st set:

Stand stall, arms straight in front and jump your legs out as you bring your arms back, then jump back to standing.

2nd set:

Cris cross arms and legs.

image
beta

1st set:

Stand stall, arms straight in front and jump your legs out as you bring your arms back, then jump back to standing.

2nd set:

Cris cross arms and legs.

image
  • Jumping jacks for warm up
  • 10 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Stand stall and jump your legs out as you bring your hands overhead, then jump back to standing.

image
beta

Stand stall and jump your legs out as you bring your hands overhead, then jump back to standing.

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  • Nick Tumminello Fingers Warm up
  • 10 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Do 10 reps of each 3 variations:

  • Arms straight in front of you, hands opened, rotate wrists.
  • Elbows fully bent in front of you, extend fingers.
  • Elbows bent in front of you, palm facing each others, cycle through:
    • Fingers straight vertical
    • Fingers curled
    • Fingers straight horizontal
    • Fist
image
beta

Do 10 reps of each 3 variations:

  • Arms straight in front of you, hands opened, rotate wrists.
  • Elbows fully bent in front of you, extend fingers.
  • Elbows bent in front of you, palm facing each others, cycle through:
    • Fingers straight vertical
    • Fingers curled
    • Fingers straight horizontal
    • Fist
image
  • Pogo Hops
  • 30 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Stand tall with your feet hip-width apart.

  • Quickly bounce up and down on the balls of your feet.
  • Don’t let your heels touch the ground.
image
beta

Stand tall with your feet hip-width apart.

  • Quickly bounce up and down on the balls of your feet.
  • Don’t let your heels touch the ground.
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  • Hip raisers
  • 10 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Switch sides after 10 reps.

  • Lay on your back and bring one knee close to your chest. Hold the knee with both arms.
  • Raise the hip by activating the glutes (extensor muscle of the hip) and the calf.
image
beta

Switch sides after 10 reps.

  • Lay on your back and bring one knee close to your chest. Hold the knee with both arms.
  • Raise the hip by activating the glutes (extensor muscle of the hip) and the calf.
image
  • Hip and Torso openers
  • 6 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Switch sides after 6 reps.

  • Lay on your back and bring one knee to the opposite side, flat on the ground.
  • Arm straight goes from one side to the other. Hold 1-2s on each side.
image
beta

Switch sides after 6 reps.

  • Lay on your back and bring one knee to the opposite side, flat on the ground.
  • Arm straight goes from one side to the other. Hold 1-2s on each side.
image
  • Spiderman lunges
  • 3 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no

Switch sides after each reps and do 3 per side.

  • Start in a forward lunge position with the back leg straight.
  • Touch the ground with one elbow (same side as front foot) then lift the same arm to the sky.
  • With both hands back on the mat, stretch the hamstring in the front leg.
  • Switch feet to do the other side.
image
beta

Switch sides after each reps and do 3 per side.

  • Start in a forward lunge position with the back leg straight.
  • Touch the ground with one elbow (same side as front foot) then lift the same arm to the sky.
  • With both hands back on the mat, stretch the hamstring in the front leg.
  • Switch feet to do the other side.
image
  • Inchworms
  • 3 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Everything

Weight

no
  • Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
  • Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders.
  • Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.
image
beta
  • Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
  • Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders.
  • Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.
image
  • Static squat stretch for warm up
  • 20s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Legs

Weight

no

Hold for 20s.

  • Feet at hip distance, flat on the ground.
  • Stretch the abductors by pushing the knees away with your elbows.

 

image
beta

Hold for 20s.

  • Feet at hip distance, flat on the ground.
  • Stretch the abductors by pushing the knees away with your elbows.

 

image
  • Plank knee to elbow
  • 3 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Core

Weight

no

Start in a straight arm plank position and:

  • Bring the right knee to the right elbow, hold 3s, then between both elbows, hold 3s, then to the opposite elbows, hold 3s. Do this 3 times.
  • Do the same with the opposite knee.
image
beta

Start in a straight arm plank position and:

  • Bring the right knee to the right elbow, hold 3s, then between both elbows, hold 3s, then to the opposite elbows, hold 3s. Do this 3 times.
  • Do the same with the opposite knee.
image
  • Hand warm up 4
  • 7 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

hand

Weight

0

Elbow bent, palm facing away from you, wrist extended. Extend the fingers. The palm should not move. Change hands after 7 reps.

Elbow bent, palm facing you, wrist bent. Curl-uncurl the fingers. The palm should not move. Change hands after 7 reps.

image
beta

Elbow bent, palm facing away from you, wrist extended. Extend the fingers. The palm should not move. Change hands after 7 reps.

Elbow bent, palm facing you, wrist bent. Curl-uncurl the fingers. The palm should not move. Change hands after 7 reps.

image
  • Hand warm up 3
  • 7 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

hand

Weight

0

Elbow bent, palm facing you, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow bent, palm facing you, wrist bent. Curl-uncurl the fingers. The palm should not move. Change hands after 7 reps.

image
beta

Elbow bent, palm facing you, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow bent, palm facing you, wrist bent. Curl-uncurl the fingers. The palm should not move. Change hands after 7 reps.

image
  • Hand warm up 2
  • 7 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

hand

Weight

0

Elbow straight in front, palm facing up, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow straight in front, palm facing up, wrist bent. Curl-uncurl the fingers. The wrist should not move. Change hands after 7 reps.

image
beta

Elbow straight in front, palm facing up, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow straight in front, palm facing up, wrist bent. Curl-uncurl the fingers. The wrist should not move. Change hands after 7 reps.

image
  • Hand warm up 1
  • 7 reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

hand

Weight

0

Elbow straight in front, palm facing down, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow straight in front, palm facing down, wrist bent. Curl-uncurl the fingers. The wrist should not move. Change hands after 7 reps.

image
beta

Elbow straight in front, palm facing down, wrist extended. Extend-bend the fingers. The palm should not move. Change hands after 7 reps.

Elbow straight in front, palm facing down, wrist bent. Curl-uncurl the fingers. The wrist should not move. Change hands after 7 reps.

image
  • Traverse warm-up
  • 1min reps
  • 5 sets
  • 1min rest

Difficulty

Easy

Tools

Wall

Trains

Everything

Weight

0
image
beta
image
  • Back ups
  • 10 reps
  • 2 sets
  • 20s rest

Difficulty

Easy

Tools

Bench

Trains

Back muscles

Weight

0
image
beta
image
  • Bicep curls
  • 10 reps
  • 2 sets
  • 20s rest

Difficulty

Easy

Tools

Hand Weights

Trains

Bicep

Weight

0
image
beta
image
  • Forward lunges
  • 1min reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Hip flexors

Weight

0

Hold each position 6s:

  • Front knee bent at 90° and back leg straight, get your upper body vertical.
  • Front knee bent , back knee on the mat, wrap your front leg with one arm (same side) and lean forward.
  • Now, push your knee out (to the right side for the right knee), and get as low as possible.

Repeat for the other side.

beta

Hold each position 6s:

  • Front knee bent at 90° and back leg straight, get your upper body vertical.
  • Front knee bent , back knee on the mat, wrap your front leg with one arm (same side) and lean forward.
  • Now, push your knee out (to the right side for the right knee), and get as low as possible.

Repeat for the other side.

  • Front split
  • 1min reps
  • 1 sets
  • no rest

Difficulty

Hard

Tools

Trains

abductors

Weight

0
image
beta
image
  • Butterfly
  • 30s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

abductors

Weight

0
beta
  • Hamstring stretches
  • 30s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

hamstrings

Weight

0
beta
  • Chest swings
  • 30s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

chest

Weight

0
image
beta
image
  • Forearm stretches for warming up
  • 40s reps
  • 1 sets
  • no rest

Difficulty

Easy

Tools

Trains

Forearms

Weight

0

Hold each pose 5s and repeat for both arms.

With your elbow straight, palm facing outward and fingers pointing up, use other hand to pull back toward you.

beta

Hold each pose 5s and repeat for both arms.

With your elbow straight, palm facing outward and fingers pointing up, use other hand to pull back toward you.

  • Chest dynamic stretches
  • 1x30s reps
  • 1 sets
  • 2 min rest

Difficulty

Easy

Tools

Trains

chest

Weight

0
image
beta
image
  • Fingers stretches
  • 1x1min reps
  • 1 sets
  • 2 min rest

Difficulty

Easy

Tools

Trains

Fingers

Weight

0
image
beta
image
  • Chris Webb Parson Hangboard Program
  • 3x10s reps
  • 3x sets
  • 3 min rest

Difficulty

Hard

Tools

Hangboard

Trains

Fingers

Weight

0

One arm at a time, hang with 1 straight arm for 10 seconds and do 3 reps. Rest 3 minutes. Then, hang with slightly bent arm for 10 seconds and do 3 reps. Rest 3 minutes. Finally, hang with an arm fully bent for 10 seconds and do 3 reps.

  • Use a rope or pulley to assist the hang
  • Keep the fingers bent at a 90° angle (half crimp) at all time. Do not use your thumb.
  • Do this exercise twice a week for 12 weeks, alternating with 5 seconds hangs on weeks 3, 7, 8 and 10. Weeks 6 and 11 are max hangs .

source

image
beta

One arm at a time, hang with 1 straight arm for 10 seconds and do 3 reps. Rest 3 minutes. Then, hang with slightly bent arm for 10 seconds and do 3 reps. Rest 3 minutes. Finally, hang with an arm fully bent for 10 seconds and do 3 reps.

  • Use a rope or pulley to assist the hang
  • Keep the fingers bent at a 90° angle (half crimp) at all time. Do not use your thumb.
  • Do this exercise twice a week for 12 weeks, alternating with 5 seconds hangs on weeks 3, 7, 8 and 10. Weeks 6 and 11 are max hangs .

source

image
  • Frenchies
  • 12x3s reps
  • 3 sets
  • 2 min rest

Difficulty

Elite

Tools

Pull up bar

Trains

Upper Body

Weight

5kg

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle 3 times to complete 1 set.

image
beta

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle 3 times to complete 1 set.

image
  • Frenchies
  • 12x3s reps
  • 3 sets
  • 2 min rest

Difficulty

Extra Hard

Tools

Pull up bar

Trains

Upper Body

Weight

0

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle 3 times to complete 1 set.

image
beta

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle 3 times to complete 1 set.

image
  • Frenchies
  • 6x3s reps
  • 3 sets
  • 2 min rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper Body

Weight

0

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle once to complete 1 set.

image
beta

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle once to complete 1 set.

image
  • Frenchies
  • 9x3s reps
  • 3 sets
  • 2 min rest

Difficulty

Hard

Tools

Pull up bar

Trains

Upper Body

Weight

0

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle twice to complete 1 set.

image
beta

Do 1 pull-up then hold 3s with elbows fully bent. Then do 1 pull up but this time hold with 90° bent elbows. Do 1 other pull and hold with elbows just slightly bent. Repeat this cycle twice to complete 1 set.

image
  • Dead Hangs
  • 10x10s (10s) reps
  • 3 sets
  • 3 min rest

Difficulty

Elite

Tools

Hangboard

Trains

Fingers

Weight

5kg

Hang from a small edge with an open-hand grip for 10s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
beta

Hang from a small edge with an open-hand grip for 10s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
  • Dead Hangs
  • 10x10s (10s) reps
  • 3 sets
  • 3 min rest

Difficulty

Extra Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Hang from a small edge with an open-hand grip for 10s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
beta

Hang from a small edge with an open-hand grip for 10s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
  • Dead Hangs
  • 10x8s (12s) reps
  • 3 sets
  • 3 min rest

Difficulty

Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Hang from a small edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
beta

Hang from a small edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
  • Dead Hangs
  • 10x8s (12s) reps
  • 3 sets
  • 3 min rest

Difficulty

Medium

Tools

Hangboard

Trains

Fingers

Weight

0

Hang from a medium edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
beta

Hang from a medium edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
  • Dead Hangs
  • 10x8s (12s) reps
  • 3 sets
  • 3 min rest

Difficulty

Easy

Tools

Hangboard

Trains

Fingers

Weight

0

Hang from the largest edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
beta

Hang from the largest edge with an open-hand grip for 8s. Rest for 12s and repeat. Complete 10 dead hangs to do 1 set and take a 3 minute break.

  • Elbow should be slightly bent and facing the hangboard, not the sides
  • Shoulders should be engaged
  • Chest should be away from the hangboard, not below
image
  • Assisted One Arm Dead Hangs
  • 10x10s reps
  • 3 sets
  • 2 min rest

Difficulty

Extra Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use a rope or pulley system to hang from one harm for 10 seconds on a small edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
beta

Use a rope or pulley system to hang from one harm for 10 seconds on a small edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
  • Assisted One Arm Dead Hangs
  • 10x10s reps
  • 3 sets
  • 2 min rest

Difficulty

Elite

Tools

Hangboard

Trains

Fingers

Weight

5kg

Use a rope or pulley system to hang from one harm for 10 seconds on a small edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
beta

Use a rope or pulley system to hang from one harm for 10 seconds on a small edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
  • Assisted One Arm Dead Hangs
  • 10x7s reps
  • 3 sets
  • 2 min rest

Difficulty

Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use a rope or pulley system to hang from one harm for 7 seconds on a medium edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
beta

Use a rope or pulley system to hang from one harm for 7 seconds on a medium edge. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
image
  • Assisted One Arm Dead Hangs
  • 10x5s reps
  • 3 sets
  • 2 min rest

Difficulty

Medium

Tools

Hangboard

Trains

Fingers

Weight

0

Use a rope or pulley system to hang from one harm for 5 seconds. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
beta

Use a rope or pulley system to hang from one harm for 5 seconds. Switch arms without resting. Complete 10 dead hangs (5 each arm) to do 1 set.

  • Use an open handed grip
  • Elbow should be bent at a 90° angle.
  • Lift legs or knees to make the exercice harder
  • Repeaters
  • 6x7s (3s) reps
  • 12 sets
  • 2 min rest

Difficulty

Elite

Tools

Hangboard

Trains

Fingers

Weight

5kg

Use a small edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use a small edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Repeaters
  • 6x7s (3s) reps
  • 12 sets
  • 2 min rest

Difficulty

Extra Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use a small edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use a small edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Repeaters
  • 6x7s (3s) reps
  • 10 sets
  • 2 min rest

Difficulty

Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use a medium edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use a medium edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Repeaters
  • 6x7s (3s) reps
  • 6 sets
  • 3 min rest

Difficulty

Medium

Tools

Hangboard

Trains

Fingers

Weight

0

Use the a large edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use the a large edge to hang 7 seconds and rest 3s. Repeat 3 times to complete 1 set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Encores
  • 6x7s (3s) reps
  • 12 sets
  • 2 min rest

Difficulty

Elite

Tools

Hangboard

Trains

Fingers

Weight

5kg

Use small edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use small edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Encores
  • 6x7s (3s) reps
  • 12 sets
  • 2 min rest

Difficulty

Extra Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use small edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use small edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Encores
  • 6x7s (3s) reps
  • 10 sets
  • 2 min rest

Difficulty

Hard

Tools

Hangboard

Trains

Fingers

Weight

0

Use medium edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use medium edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • The Steph Davis Hangboard Exercise
  • 5! (30s) reps
  • 2x sets
  • 2 min rest

Difficulty

Medium

Tools

Hangboard

Trains

Fingers

Weight

0

Start from the largest edge and do 5 pull ups. Take a 30s rest and do 4 pull ups on a smaller edge. Keep going until you either reach the smallest edge or only have 1 pull up to do. This is 1 set.

The 2nd set works the opposite way: do 1 pull up on the smallest edge and work your way up to the larger edge.

source

beta

Start from the largest edge and do 5 pull ups. Take a 30s rest and do 4 pull ups on a smaller edge. Keep going until you either reach the smallest edge or only have 1 pull up to do. This is 1 set.

The 2nd set works the opposite way: do 1 pull up on the smallest edge and work your way up to the larger edge.

source

  • 4×4
  • 4 reps
  • 4 sets
  • 2 min rest

Difficulty

Hard

Tools

Wall

Trains

Power End.

Weight

0
  • Start with a 10min easy warm up.
  • Choose 4 boulder problems that you can onsight (2-3 grades below your highest level). Climb all 4  problems resting only to chalk up. This is 1 set.
  • Take a 2min rest and repeat 3 more times! This is 1 group.
  • To gauge your progress, see how many groups you can do in 60 minutes, resting 5min between each group.
beta
  • Start with a 10min easy warm up.
  • Choose 4 boulder problems that you can onsight (2-3 grades below your highest level). Climb all 4  problems resting only to chalk up. This is 1 set.
  • Take a 2min rest and repeat 3 more times! This is 1 group.
  • To gauge your progress, see how many groups you can do in 60 minutes, resting 5min between each group.
  • Encores
  • 6x7s (3s) reps
  • 6 sets
  • 3 min rest

Difficulty

Medium

Tools

Hangboard

Trains

Fingers

Weight

0

Use large edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
beta

Use large edge to hang 7s with straight arms, then 90° bent arms, then 140° bent arms with 3 seconds rests in-between. This is half a set.

  • Start from below the hold to reduce imbalance
  • Change hold for every new set to make it more interesting
  • Engage the core – your body must be a straight line
  • Slightly tilt so that your body is at a 15° angle
  • You can repeat the whole exercise after a 10 min break
  • Shoulders static stretches for warm up
  • 2x6s reps
  • 1 sets
  • 0 rest

Difficulty

easy

Tools

-

Trains

Shoulders

Weight

0

Hold each stretch twice for 6 seconds.

  • Elbow behind head, opposite hand pushes down on elbow.
  • Straight arm horizontal along the chest, opposite arm locks elbow and pulls back, head turned in the opposite direction.
  • Hands locked behind back, long deep breath with chest upward and head looking up.
  • Hands locked behind back, legs at hip distance appart, bend the chest forward and pull arms as far up as possible.
image
beta

Hold each stretch twice for 6 seconds.

  • Elbow behind head, opposite hand pushes down on elbow.
  • Straight arm horizontal along the chest, opposite arm locks elbow and pulls back, head turned in the opposite direction.
  • Hands locked behind back, long deep breath with chest upward and head looking up.
  • Hands locked behind back, legs at hip distance appart, bend the chest forward and pull arms as far up as possible.
image
  • Neck roll
  • 15s reps
  • 2 sets
  • 0 rest

Difficulty

Easy

Tools

-

Trains

Neck

Weight

0

Set 1 is clockwise, set 2 is counter-clockwise.

This is often overlooked but especially important as the neck is strained when climbing and belaying.

beta

Set 1 is clockwise, set 2 is counter-clockwise.

This is often overlooked but especially important as the neck is strained when climbing and belaying.

  • Arms swings and rolls
  • 10 (10s) reps
  • 1 sets
  • 10s rest

Difficulty

Easy

Tools

-

Trains

Shoulders

Weight

0

Do 10 reps clockwise, rest 10s, do 10 reps counter-clockwise. Rest 10s and switch to next variation in this order:

  • Rotate both shoulders while keeping your arms along the body.
  • Full circles with both arms straight. Look up, go slow and try to reach as far as possible.
  • Small circles with both arms straight.
  • Fingers on shoulders with elbows bent. Draw wide circles.
  • Horizontals with arms straight. Extend as far back as possible and criss-cross arms.
beta

Do 10 reps clockwise, rest 10s, do 10 reps counter-clockwise. Rest 10s and switch to next variation in this order:

  • Rotate both shoulders while keeping your arms along the body.
  • Full circles with both arms straight. Look up, go slow and try to reach as far as possible.
  • Small circles with both arms straight.
  • Fingers on shoulders with elbows bent. Draw wide circles.
  • Horizontals with arms straight. Extend as far back as possible and criss-cross arms.
  • Cat Pose
  • 3 reps
  • 1 sets
  • 0 rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Everything

Weight

0
beta
  • Downward-Facing Dog Held Sequence
  • 3 reps
  • 1 sets
  • 0 rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Everything

Weight

0

Repeat this 4-positions sequence 3 times.

Start in Downward-Facing dog position. Hold for 6s.

  • Feet and palms are hip distance appart.
  • Knees can be slightly bent.

Switch to a straight arm plank. Hold for 6s.

  • Shoulders come directly above the palms.
  • Engage your core to keep entire body straight.

Switch to a low plank. Hold for 6s.

  • Elbows stay close to the body.

Switch to a Cobra position. Hold for 6s.

  • Keep your elbows straight.
beta

Repeat this 4-positions sequence 3 times.

Start in Downward-Facing dog position. Hold for 6s.

  • Feet and palms are hip distance appart.
  • Knees can be slightly bent.

Switch to a straight arm plank. Hold for 6s.

  • Shoulders come directly above the palms.
  • Engage your core to keep entire body straight.

Switch to a low plank. Hold for 6s.

  • Elbows stay close to the body.

Switch to a Cobra position. Hold for 6s.

  • Keep your elbows straight.
  • Front Lever
  • 5 reps
  • 3 sets
  • 2 min rest

Difficulty

Extra Hard

Tools

Pull up bar

Trains

Core

Weight

0
beta
  • Press Ups
  • 5 reps
  • 3 sets
  • 2 min rest

Difficulty

Hard

Tools

Pull up bar

Trains

Upper body

Weight

0
beta
  • Push Ups for warm up
  • 5 reps
  • 3 sets
  • 20s rest

Difficulty

Easy

Tools

Yoga Mat

Trains

Upper Body

Weight

0

Do 5 repetitions, take a 20s rest and repeat twice.

  • Focus on slow and perfect form movements, no need to go fast.
  • The entire body should be a straight line. Keep your head up, tilt your pelvis back and squeeze your butt!
  • Wrists stay directly or slightly behind the shoulders.
  • A close grip will work the triceps; a wide grip will work the chest.
  • Your grip is too wide if your elbows are not pointing backward when you bend them.
  • Go all the way up and down.

source

beta

Do 5 repetitions, take a 20s rest and repeat twice.

  • Focus on slow and perfect form movements, no need to go fast.
  • The entire body should be a straight line. Keep your head up, tilt your pelvis back and squeeze your butt!
  • Wrists stay directly or slightly behind the shoulders.
  • A close grip will work the triceps; a wide grip will work the chest.
  • Your grip is too wide if your elbows are not pointing backward when you bend them.
  • Go all the way up and down.

source

  • Pull ups
  • 10 reps
  • 3 sets
  • 2 min rest

Difficulty

Medium

Tools

Pull up bar

Trains

Upper Body

Weight

0

Start with your hands on a bar about shoulder width apart.
Engage your shoulder so that you are not completely hanging from the bar.
Pull until the bar reaches chin level (easy) or chest level (hard).
Focus on pinching your shoulder blades together, and keep your entire body tight.
Lower yourself slowly but not to the point of complete hang, your shoulders should remain engaged.

beta

Start with your hands on a bar about shoulder width apart.
Engage your shoulder so that you are not completely hanging from the bar.
Pull until the bar reaches chin level (easy) or chest level (hard).
Focus on pinching your shoulder blades together, and keep your entire body tight.
Lower yourself slowly but not to the point of complete hang, your shoulders should remain engaged.

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