The 90 minute standard

A 90 minute comprehensive rock climbing workout on training boards that focuses on power, strength, and improvement. Beginner, intermediate and advanced options included.

Warm-Up (15 minutes)

• Dynamic Stretching (5 minutes): Arm circles, leg swings, torso twists, finger glides.

• Light Cardio (5 minutes): Rowing machine, jump rope, or a spin bike.

• Easy traversing (5 minutes): Light traversing on the board at an easy grade.

Endurance 4x4 Climbing Set (30 minutes)

• Beginner:

  • Board: Kilterboard or Grasshopper Board

  • Grades: V0-V2

  • Wall Angle: 10-20 degrees

  • Routine: 4 routes back-to-back, rest for 4 minutes, repeat 3 times.

• Intermediate:

  • Board: Decoy Board or Grasshopper Board

  • Grades: V3-V5

  • Wall Angle: 20-30 degrees

  • Routine: 4 routes back-to-back, rest for 4 minutes, repeat 3 times.

• Advanced:

  • Board: Moon Board or Decoy Board

  • Grades: V6+

  • Wall Angle: 40+ degrees

  • Routine: 4 routes back-to-back, rest for 4 minutes, repeat 3 times.

Off-The-Wall Strength Training (30 minutes)

• Core (10 minutes):

  • Planks - 3 sets of 1 minute each.

  • Russian Twists with a dumbbell - 3 sets of 15 reps each side.

• Pulling Muscles (10 minutes):

  • Pull-Ups on the bar - 3 sets of 8 reps (use bands for assistance if beginner, add weight if advanced)

  • Renegade Rows with dumbbells - 3 sets of 10 reps each arm.

• Shoulders and Legs (10 minutes):

  • Kettlebell Shoulder Press - 3 sets of 10 reps.

  • Squats or deadlifts with barbell - 3 sets of 10 reps (adjust weight according to level).

Cool-Down (5 minutes)

• Stretching (5 minutes): whatever stretches you want, but try to include butterfly and pigeon poses.