ICE CLIMBING FITNESS WORKOUT
This was the 9th workout of 16. We have done this workout twice before, once as the first session and again on the fifth session. We will retest once more on the 16th session. The warmup varies slightly as does the first round of exercises but the goal is to warm the athletes up both in the shoulders and the legs to prepare for the two tests ahead. The tests are; maximum laps (up and down is one) on our boulder wall, set at a 25 degree angle, in 10 minutes, and 300 step ups with a 25lb pack, for time. Both of these tests are a great measurement tool for both the athletes and myself. All of the athletes have shown improvement each time we have retested, some with huge gains.
For some of the stronger athletes I don’t expect to see much more improvement as they are already at the top of the speed and efficiency level for these tests given the 10 minute time limit and the set number of step ups. If I were to change the time and the rep count, who knows what they could do?
Most of the gains in the boulder wall laps come from programming shorter time on the wall with prescribed rests or no rest and multiple rounds that add up to a longer duration than we test for. 4 rounds of 3:00 wall, constant movement. So a total time of 12:00 minutes. Each week this gets bumped up usually in :15 second increments. By the end the athletes will be on the wall for a total of 16:00 minutes.
Overall these workouts are very grip strength and shoulder intensive. I would not recommend doing this workout as it’s written below unless you have been training these exercises specifically or are an experienced athlete who is currently in a training cycle.
WU 3 rounds
3x Renagade Man Maker (RMM) 25/15
10x kb swing @16kg/12
6x Figure 4’s (while hanging on tools from a bar bring your legs up towards your chest and cross your left leg thru your right arm,lower legs and while still hanging repeat using the other leg)
5x PVC Pass Thru
#1 4 Rounds
1x Frenchie on tools ( A combination of 3 pull-ups with lock-off on ice tools
10x plank rows @ 25#
4x total SBGU @60# switch side every round
50x jump rope
REST 3 MINUTES WHEN DONE
#2 10 min Max Hinge/Tech Board Laps (17 laps on ice tools is the current record, this is essentially nonstop work, no rest)
#3 300 step ups 25#/15# ( Fast is under 10:00 minutes)
#5 2 Rounds
20/10/20/10 calve raise