4x4 Climbing Workout
Get stronger with this beginner to advanced bouldering workout plan. Perfect for training boards like the Kilterboard, Moonboard, Decoy Board or Grasshopper Board!
Warmup
Light traversing for a total of 5 minutes. 3 30 second intervals of jump rope.
On-The-Wall Exercise: 4x4 Climbing Set
The 4x4 climbing set is a high-intensity interval training (HIIT) method, excellent for building endurance and power.
Beginners
Grades: V0-V2
Wall Angle: 10-20 degrees
Routine: Choose 4 different routes within your grade range. Climb each route back-to-back without rest. Rest for 4 minutes after completing all four routes. Repeat the set 3 more times.
Intermediate
Grades: V3-V5
Wall Angle: 30-40 degrees
Routine: Select 4 routes that challenge you but are doable. Climb them in succession with no breaks. After the set, rest for 4 minutes. Complete 3 more sets.
Advanced
Grades: V6 and above
Wall Angle: 50 degrees or more
Routine: Pick 4 routes at or near your limit. Perform them consecutively with no rest in between. Take a 4-minute break after each set. Repeat 3 times.
Off-The-Wall Workout
This segment focuses on building overall strength, stability, and core power.
Warm-Up (5-10 minutes)
5-10 minutes of light cardio (rowing, cycling, jump rope)
Strength Circuit
Squats (with Kettlebells or Dumbbells): 3 sets of 12 reps
Pull-Ups (Pull-Up Bar or hangboard): 3 sets of 8 reps (use bands for assistance if needed, add weight if desired)
Push-Ups (standard or on knees): 3 sets of 10 reps
Lunges (with Dumbbells): 3 sets each leg of 10 reps
Plank (Bodyweight): 3 sets of 1 minute each
Russian Twists (with Dumbbell): 3 sets of 15 reps each side
Cool Down (10 minutes)
Full-body stretching.
