Week Four - Recreational

December 30th - Jan 5th, 2024 | V0 - V2

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 Decoy Board at 10° and complete the four linked climbs before the end of Sunday.

• Why These Climbs?

  These problems focus on fundamental movement patterns you'll encounter on real rock. The gentle 10° angle lets you dial in technique without getting pumped. If you complete these climbs, focus on smooth, controlled movements and perfect repeats rather than one-off sends.

• Training Tip

  Film yourself on each attempt. Watch for foot placement and body positioning - these subtleties make the difference between fighting the moves and flowing through them.

Stretching Challenge

Complete this yoga routine 3-4x per week.

• Why This Routine?

  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.

• Training Tip

  Do this routine right 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 on your pistol squat progression. Focus on exercises that are challenging but achievable for you now with a focus on improving throughout the month.

• Why Pistol Squats?

  Single-leg strength is crucial for climbing - think high steps and heel hooks. Pistol squats build leg strength, core stability, and balance all at once.

• Training Tip

  Quality over quantity. Perfect form on easier progressions will serve you better than struggling through advanced variations with poor technique.

Cardio Challenge

Work out for 20 minutes on the Stairmaster twice per week. Set your speed and intensity to complete 20 minutes, but barely.

• Why Stairmaster?

  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.

• Training Tip

  Use the handles only for balance, not support. Keep your core engaged and posture upright throughout.