Rock climbing Workout Plan

Boulder Problem: This is a route at a rock climbing gym that’s typically designated by a specific color.

V-Number: Each boulder problem is given a v-number, or difficulty rating. The easiest is V-0 with advanced being V-5. However, v-numbers can go well above 5—but most people can’t complete them. (For instance, a V-14 is thought to be almost impossible). A v-number can be found at the beginning of each problem. Consult experts at your local rock gym to learn their v-number marking system.

V-Sum: Add up the v-numbers for the 8 most difficult bouldering problems you can complete. This is your v-sum. Every week, re-test yourself during Workout A to gauge your progress.

WORKOUT A

WARMUP

HOW TO DO IT: Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That’s 1 round. Do 3 total.

1. 25-Move Wall Traverse
Find an open space on a climbing wall. Grab holds that aren’t far from the floor, and traverse—or move sideways—using 25 moves. Every time you touch a hold, that's one move. Twenty-five moves should take about 30 to 40 seconds to complete.

2. Pushup
Assume a plank position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position. That’s 1 rep. Do 5.

3. Situp
Lie on your back with your feet flat on the floor. Bend your knees 90 degrees. Raise your torso into a sitting position. Pause, then slowly lower back to the starting position. That’s one repetition. Do 10.

4. Ultimate Elbow Stretch
Stand facing a wall. Your arms should be straight down by your sides, and your palms should be pressed against the wall. Without letting your palms release from the wall, walk your feet forward and try to get your chest and shoulders to touch the wall. Hold for 10 seconds. (Click here to watch how to perform the move.)