WOW w/ Head Coach Crystal
Is it time to climb yet?
Our local low land crags are open and depending on weather you can get pitches in if time allows. If not, keep up your climbing strength in our gym.
My program design for my consistent climbers is to maintain overall climbing strength while also pushing their work capacity. Most of the workouts will involve intervals on the wall or work capacity sessions on the wall while also incorporating numerous strength and core efforts.
W.U. DB Complex
2:30 Wall climb
500M Row / or 40cal Airdyne
20x Overhead walking lunges with plate weight
10x Russian twist
10x Plank walk ups
8 rounds 30 on 30 off
4 rounds SBGU
4 rounds Small climb wall/ or campus board
10x PVC Pass
10x DB wrist complex (10x each reverse wrist curls/ hammer swings/ external rotation)
The warmup is a variation of our Barbell Complex, in this warmup you will use Dumbbells. Loads should be approximately 40# total for women and 60# for men.
During the AMRAP, the climbing time on the wall is supposed to be easy but the athlete is supposed to move up and down while shaking out as needed. This will get harder and will be the only recovery from the rest of the exercises.
The Row should be at a medium hard pace.
Walking lunges done without a pause in the step motion and arms locked out overhead. Women 25# Men 35#
Russian Twists, as always, look where you set the plate.
Strict Burpee’s, if needed do your pushups from your knees but still maintain full range.
The plank walk ups need to be done in a STRICT plank position, do not let your butt get pulled towards the ceiling, keep it low, and your core tight!
Repeat every round but maintain a working pace throughout, do not start taking extra rests between exercises if possible.
Mental Grind on the next effort. Complete 4 rounds of Sand Bag Get Ups at a fast pace for 30 seconds then rest for 30 seconds
Switch to a vertical or non overhanging climbing wall or campus board (feet on for support) for another 4 rounds. Keep continuous movement on the board and avoid shaking if possible.
Finish the session with some shoulder stretching and mobility/strengthening work.
Our DB wrist cycle is 10x reps of reverse wrist curls, hammers, and external rotations all while keeping the forearm flat to a bench or flat surface. Work each arm separately.