Week Four - Advanced

December 30th - Jan 5th, 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 Tension Board at 40° and complete the four linked climbs before the end of Sunday.

• Why These Climbs?

  The 30° angle forces intentional movement and precise foot placement. You'll encounter moves requiring momentum control, cross-body tension, and dynamic precision.

• Training Tip

  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.

• 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 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.

• Why Kettlebells?

  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.

• Training Tip

  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.

• 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.