Pyramid Climbing Workout for Power Endurance

Start the year off strong.

Short Cardio Warm-Up (10 minutes)

Choose one of the following:

• Spin Bike: 10 minutes of moderate pace cycling.

• Rowing Machine: 10 minutes with a focus on consistent strokes.

• Jump Rope: 10 minutes of intervals (1-minute jump, 30 seconds rest).

On-The-Wall Workout: Pyramid Climbing (30-45 minutes)

Perform a pyramid climbing session on the kilterboard, decoy board, grasshopper board, or moon board. Adjust grades as needed.

• Beginner:

  • Grades: V0-V3

  • Wall Angle: 10-20 degrees

  • Routine: Climb 4xV0s, 2x V1s, 1x V2, 1X V3, 1x V2, 2x V1, and 4x V0. Basically breaking the total number of each grade in half and climbing routes in ascending and then descending order of difficulty.

• Intermediate:

  • Grades: V3-V5

  • Wall Angle: 30-40 degrees

  • Routine: Climb 4xV3s, 2x V4s, 1x V5, 1X V6, 1x V5, 2x V4, and 4x V3.

• Advanced:

  • Grades: V5+

  • Wall Angle: 40-60 degrees

  • Routine: Climb 4xV5s, 2x V6s, 1x V7, 1X V8, 1x V7, 2x V6, and 4x V5.

Off-The-Wall Strength Training (30 mins)

Core Exercises

1. Plank:

   • Beginner: 3 sets of 30 seconds each.

   • Intermediate: 3 sets of 1 minute each.

   • Advanced: 3 sets of 2 minute each.

2. Hanging Core - focus on control and not swinging:

   • Beginner: Knee to chest on bar 3 sets of 8 reps.

   • Intermediate: Knee to chest on bar 4 sets of 10 reps.

   • Advanced: Toes to Bar 4 sets of 10 reps.

Leg Exercises

1. Split Squats (Dumbbells or Kettlebells):

   • Beginner: 3 sets of 6 reps with light weights.

   • Intermediate: 3 sets of 8 reps with moderate weights.

   • Advanced: 3 sets of 10 reps with heavy weights.

2. Trap Bar Deadlifts:

   • Beginner: 3 sets of 5 reps with light weight.

   • Intermediate: 3 sets of 5 reps with moderate weight.

   • Advanced: 3 sets of 5 reps with heavy weight.

Pulling Exercises

1. Pull-Ups (or Assisted Pull-Ups):

   • Beginner: 3 sets of 5 reps (assisted with pulley or band).

   • Intermediate: 3 sets of 5 reps on bar or hangboard

   • Advanced: 3 sets of 5 reps, weighted on bar or hanbgboard.

2. Bent-Over Rows (Dumbbells):

   • Beginner: 3 sets of 8 reps each arm with light weights.

   • Intermediate: 3 sets of 10 reps each arm with moderate weights.

   • Advanced: 3 sets of 10 reps each arm with heavy weights.

Cool-Down Stretching (10 minutes)