Week Two - Advanced
December 16th - 22nd, 2024 | V5+
Our Wintertime Challenge combines climbing progression, mobility work, and essential fitness training into one focused package. Each week brings a new set of challenges scaled for recreational, intermediate, and advanced climbers.
New Challenges will drop every Monday - come to Boardworks Mondays at 6:00 PM to work on them in a group. Don’t forget to tag @boardworksclimbing with your progress!
Climbing Challenge
Set the Grasshopper Board at 20° and complete the four linked climbs before the end of Sunday.
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The 30° angle forces intentional movement and precise foot placement. You'll encounter moves requiring momentum control, cross-body tension, and dynamic precision.
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Training Tip: Rest between attempts. These problems demand power and focus - quality attempts trump quantity. Film yourself to analyze body positioning and identify power leaks.
Stretching Challenge
Complete this yoga routine 3-4x per week.
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Lower body mobility is crucial for high steps, drop knees, and technical footwork. This routine targets common tight spots for climbers while being gentle enough for recovery days.
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Do this routine after climbing when your muscles are warm. Focus on breathing through tight positions rather than forcing the stretch.
Fitness Challenge
Using the attached video, work through kettlebell exercises 3x per week.
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Kettlebell complexes build climbing-specific power endurance while targeting posterior chain strength. The dynamic nature improves power transfer and grip endurance - crucial for sustained powerful climbing.
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Focus on power and explosiveness with perfect form rather than racing through reps. Rest fully between sets to maintain quality. If form degrades, drop the weight or reduce reps.
Cardio Challenge
Work out for 20 minutes on the Stairmaster twice per week. Set your speed and intensity to complete 20 minutes, but barely.
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The stepping motion mimics the demands of approaching crags and maintains climbing-specific leg endurance. Plus, it's low impact and easy on the joints.
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Use the handles only for balance, not support. Keep your core engaged and posture upright throughout.