Block out the season.
Blok Sessions is a training app for boulderers who plan their own training. Build each session from real training blocks, lay them into a multi-week plan, and tick them off as you go.
| Period | Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|---|
| Strength | Week 1 | Wall75 min
| Rest | Off-wall30 min
| Active5 min
| Wall75 min
| Off-wall17 min
| Rest |
| Week 2 | Wall75 min
| Rest | Off-wall30 min
| Active6 min
| Wall40 min
| Wall60 min
| Rest | |
| Power | Week 3 | Wall40 min
| Rest | Today50 min
| Rest | Off-wall25 min
| Wall30 min
| Rest |
| Deload | Week 4 | Wall45 min
| Rest | Active10 min
| Wall20 min
| Rest | Wall20 min
| Rest |
Drag a block from the tray onto any day, or select it and pick a day.
Seven periods. Use the ones this season needs.
A plan is a run of training periods, each with its own job. Every block in the catalog is tagged with the periods it suits, so a Power week doesn't fill up with endurance laps.
- BaseBuild repeatable volume, movement quality and aerobic capacity.
- StrengthIncrease pulling and finger strength with controlled load.
- PowerDevelop explosive power, momentum and coordination.
- Power EnduranceSustain power output across repeated hard efforts.
- EnduranceExtend time on the wall with efficient movement.
- PerformancePeak for outcomes with mental focus and route reading.
- DeloadReduce load, restore tissue and mobility, stay moving.
The catalog: 206 blocks
Warm-ups, finger and pulling strength, power, endurance, technique drills and cool-downs. Each block has a prescription, a time, an intensity and the periods it suits. Missing one? Write your own.
| Block | Slot | Focus | Time | Intensity | Periods |
|---|---|---|---|---|---|
| Antagonist tissue prep | Warm-up | Stability | 8 min | ||
| Band shoulder activation primer | Warm-up | Stability | 10 min | ||
| Contact strength primer | Warm-up | Power | 10 min | ||
| Easy board ladder warm-up | Warm-up | Technique | 15 min | ||
| Easy volume warm-up | Warm-up | Endurance | 15 min | ||
| Finger recruitment warm-up | Warm-up | Finger strength | 15 min | ||
| Fingerboard ramp ladder | Warm-up | Finger strength | 6 min | ||
| General climbing warm-up | Warm-up | Mobility | 15 min | ||
| High-step hip primer | Warm-up | Mobility | 10 min | ||
| Movement quality warm-up | Warm-up | Technique | 15 min | ||
| Progressive limit boulder ramp | Warm-up | Power | 20 min | ||
| Regeneration flow warm-up | Warm-up | Flow | 10 min | ||
| Skin and grip ramp | Warm-up | Finger strength | 15 min | ||
| Specific ramp | Warm-up | Power | 15 min | ||
| Wall ramp | Warm-up | Technique | 15 min | ||
| Abrahangs (easy daily hangs) | Strength | Finger strength | 9 min | ||
| Antagonist maintenance | Strength | Stability | 10 min | ||
| Archer push-up antagonist strength | Strength | Stability | 8 min | ||
| Band face pulls and external rotation | Strength | Stability | 10 min | ||
| Copenhagen plank | Strength | Stability | 4 min | ||
| Core tension primer | Strength | Stability | 10 min | ||
| Dead bug | Strength | Stability | 5 min | ||
| Deadlift | Strength | Stability | 20 min | ||
| Dips | Strength | Stability | 8 min | ||
| Explosive pull-ups | Strength | Power | 12 min | ||
| Finger extensor band opens | Strength | Stability | 6 min | ||
| Finger maintenance | Strength | Finger strength | 9 min | ||
| Finger rolls | Strength | Finger strength | 6 min | ||
| Forearm rotations with a hammer | Strength | Stability | 6 min | ||
| Frenchies pull-up sequence | Strength | Pulling strength | 15 min | ||
| Front lever progression | Strength | Stability | 14 min | ||
| Half-crimp 7/3 repeaters | Strength | Finger strength | 17 min | ||
| Hanging leg raises / toes-to-bar | Strength | Stability | 8 min | ||
| High-step box step-up strength | Strength | Stability | 10 min | ||
| L-sit | Strength | Stability | 5 min | ||
| Long-duration density hangs | Strength | Finger strength | 18 min | ||
| Minimum edge hangs | Strength | Finger strength | 10 min | ||
| Nordic curls | Strength | Stability | 10 min | ||
| Offset pull-ups | Strength | Pulling strength | 12 min | ||
| One-arm dead hangs | Strength | Finger strength | 7 min | ||
| One-arm pull-ups | Strength | Pulling strength | 15 min | ||
| Open-hand 7/3 repeaters | Strength | Finger strength | 17 min | ||
| Overhead press | Strength | Stability | 15 min | ||
| Pick-ups | Strength | Finger strength | 10 min | ||
| Pike push-ups | Strength | Stability | 8 min | ||
| Pinch block lifts | Strength | Finger strength | 10 min | ||
| Pulling maintenance | Strength | Pulling strength | 10 min | ||
| Recruitment pulls | Strength | Finger strength | 9 min | ||
| Ring row shoulder control | Strength | Stability | 10 min | ||
| Scapular maintenance | Strength | Stability | 10 min | ||
| Seated pike lifts | Strength | Stability | 6 min | ||
| Single-leg Romanian deadlift | Strength | Stability | 8 min | ||
| Sloper hang strength | Strength | Finger strength | 11 min | ||
| Slow negative pull-ups | Strength | Pulling strength | 10 min | ||
| Superman back extensions | Strength | Stability | 5 min | ||
| Three-finger drag hangs | Strength | Finger strength | 9 min | ||
| Turkish get-up control | Strength | Stability | 12 min | ||
| Two-arm max hangs on 20mm edge | Strength | Finger strength | 13 min | ||
| Typewriter pull-ups | Strength | Pulling strength | 10 min | ||
| Weighted pull-ups | Strength | Pulling strength | 20 min | ||
| Windshield wiper core | Strength | Stability | 10 min | ||
| Wrist extensor eccentrics | Strength | Stability | 8 min | ||
| -1 | On the wall | Problem solving | 20 min | ||
| +1 | On the wall | Problem solving | 20 min | ||
| 1 minute on / 1 minute off | On the wall | Endurance | 19 min | ||
| 20 boulders in 20 minutes | On the wall | Endurance | 20 min | ||
| 3 second rule | On the wall | Stability | 25 min | ||
| 30/30 intervals | On the wall | Power endurance | 30 min | ||
| 3x3 boulder repeats | On the wall | Power endurance | 40 min | ||
| 4x4 | On the wall | Power endurance | 28 min | ||
| 8 boulder pyramid | On the wall | Finger strength | 60 min | ||
| Aerobic restoration traverse | On the wall | Endurance | 30 min | ||
| All holds to a chosen finish | On the wall | Problem solving | 25 min | ||
| Anti-style climbing | On the wall | Technique | 60 min | ||
| Backstep drill | On the wall | Technique | 20 min | ||
| Balance board | On the wall | Balance | 15 min | ||
| Beanbags on feet | On the wall | Precision | 20 min | ||
| Big-rung campus power | On the wall | Power | 15 min | ||
| Board benchmark repeat set | On the wall | Power | 35 min | ||
| Board power ladder | On the wall | Power endurance | 35 min | ||
| Board weakness setter | On the wall | Problem solving | 35 min | ||
| Boulder flash round | On the wall | Reading | 35 min | ||
| Boulderbuilding cards | On the wall | Technique | 35 min | ||
| Build balance boulders | On the wall | Balance | 30 min | ||
| Build coordination boulders | On the wall | Coordination | 35 min | ||
| Build dynos | On the wall | Power | 35 min | ||
| Build twist-lock moves | On the wall | Technique | 25 min | ||
| Campus bumps | On the wall | Power | 15 min | ||
| Campus contact hits | On the wall | Power | 12 min | ||
| Campus doubles | On the wall | Power | 15 min | ||
| Campus ladder | On the wall | Power endurance | 30 min | ||
| Campus sprints | On the wall | Power | 5 min | ||
| Circuit climbing | On the wall | Endurance | 30 min | ||
| Climb and reverse the crux | On the wall | Power endurance | 20 min | ||
| Climb with flow | On the wall | Flow | 20 min | ||
| Climb with full-body tension | On the wall | Stability | 25 min | ||
| Continuous climbing lap | On the wall | Endurance | 25 min | ||
| Deadpoint training | On the wall | Coordination | 20 min | ||
| Dense boulder intervals | On the wall | Power endurance | 75 min | ||
| Density bouldering | On the wall | Endurance | 35 min | ||
| Double dynos / paddle dynos | On the wall | Coordination | 35 min | ||
| Double-through climbing | On the wall | Timing | 20 min | ||
| Draw the boulder | On the wall | Reading | 15 min | ||
| Drop knees | On the wall | Technique | 20 min | ||
| Dyno practice | On the wall | Power | 20 min | ||
| Easy skill bite | On the wall | Technique | 15 min | ||
| Execute a circuit perfectly | On the wall | Technique | 35 min | ||
| Extended-length boulders | On the wall | Power endurance | 40 min | ||
| Eyes on the footholds | On the wall | Precision | 15 min | ||
| Fast feet | On the wall | Speed | 15 min | ||
| Feet cut after every move | On the wall | Stability | 20 min | ||
| First moves on too-hard boulders | On the wall | Reading | 30 min | ||
| Five-minute boulder repeaters | On the wall | Power endurance | 25 min | ||
| Flagging isolation | On the wall | Balance | 20 min | ||
| Foot swaps | On the wall | Precision | 15 min | ||
| Footless bouldering | On the wall | Finger strength | 35 min | ||
| Hard projecting | On the wall | Finger strength | 60 min | ||
| Heel hooks | On the wall | Technique | 20 min | ||
| Heel-hook load repeats | On the wall | Stability | 20 min | ||
| Heel-toe cams and knee bars | On the wall | Technique | 20 min | ||
| High-step into dyno | On the wall | Momentum | 20 min | ||
| Jump into lock-off | On the wall | Power | 25 min | ||
| Jump rope | On the wall | Endurance | 15 min | ||
| Kilter Board small footholds | On the wall | Precision | 25 min | ||
| Limit boulder rotation | On the wall | Power | 40 min | ||
| Limit movement bite | On the wall | Power | 20 min | ||
| Mantle practice | On the wall | Technique | 20 min | ||
| Metronome climbing | On the wall | Timing | 20 min | ||
| Multiple solutions | On the wall | Reading | 20 min | ||
| No-hands climbing | On the wall | Balance | 20 min | ||
| One hand / one foot | On the wall | Coordination | 20 min | ||
| One-hand climbing | On the wall | Timing | 20 min | ||
| Overlapping links | On the wall | Problem solving | 30 min | ||
| Perfect boulders in the fewest attempts | On the wall | Technique | 35 min | ||
| Pistol squats | On the wall | Balance | 10 min | ||
| Pogos | On the wall | Momentum | 25 min | ||
| Powerslap | On the wall | Power | 20 min | ||
| Progressive ten | On the wall | Finger strength | 60 min | ||
| Project fine tuning | On the wall | Technique | 30 min | ||
| Quiet climbing | On the wall | Precision | 20 min | ||
| Read, say, send | On the wall | Reading | 20 min | ||
| Remember all details | On the wall | Reading | 15 min | ||
| Repeat hard boulders under time limit | On the wall | Flow | 40 min | ||
| Rested hard-move singles | On the wall | Power | 30 min | ||
| Robot exercise | On the wall | Stability | 20 min | ||
| Rock-over repeats | On the wall | Balance | 20 min | ||
| Run-and-jump starts | On the wall | Coordination | 25 min | ||
| Six one-minute reps | On the wall | Power endurance | 6 min | ||
| Slow-motion climbing | On the wall | Stability | 20 min | ||
| Smearing drill | On the wall | Technique | 20 min | ||
| Smell the hand | On the wall | Pulling strength | 25 min | ||
| Spray wall density circuits | On the wall | Power endurance | 35 min | ||
| Square dance | On the wall | Power endurance | 10 min | ||
| Squeeze boulders | On the wall | Technique | 30 min | ||
| Stabilize dynos | On the wall | Stability | 20 min | ||
| Sticky-man | On the wall | Precision | 20 min | ||
| Straight-arm efficiency drill | On the wall | Technique | 20 min | ||
| Structured hard repeats | On the wall | Finger strength | 60 min | ||
| System board mirrored repeats | On the wall | Technique | 30 min | ||
| Tape over holds | On the wall | Reading | 20 min | ||
| Time your boulders | On the wall | Speed | 20 min | ||
| Timed send burns | On the wall | Mental | 30 min | ||
| Toe hooks | On the wall | Technique | 20 min | ||
| Toe-pull tension drill | On the wall | Stability | 20 min | ||
| Up-and-down boulders | On the wall | Endurance | 25 min | ||
| Vary tempo | On the wall | Flow | 20 min | ||
| Weight-vest bouldering | On the wall | Finger strength | 25 min | ||
| 90/90 variations | Mobility | Mobility | 6 min | ||
| Active hamstring floss | Mobility | Mobility | 6 min | ||
| Adductor rock-backs | Mobility | Mobility | 6 min | ||
| Archer squat | Mobility | Mobility | 12 min | ||
| Breathing downshift | Mobility | Recovery | 6 min | ||
| Butterfly bridge | Mobility | Mobility | 5 min | ||
| Butterfly stretch | Mobility | Mobility | 5 min | ||
| Calf and ankle high-step mobility | Mobility | Mobility | 8 min | ||
| Cooldown reset | Mobility | Mobility | 10 min | ||
| Couch stretch (hip flexors) | Mobility | Mobility | 4 min | ||
| Deep squat hold | Mobility | Mobility | 5 min | ||
| Forearm flush | Mobility | Endurance | 10 min | ||
| Frog stretch | Mobility | Mobility | 5 min | ||
| High-step stretch on the wall | Mobility | Mobility | 8 min | ||
| Hip circles | Mobility | Mobility | 5 min | ||
| Kettlebell arm bar mobility | Mobility | Stability | 8 min | ||
| Lat and pec doorway stretch | Mobility | Mobility | 5 min | ||
| Leg swings | Mobility | Mobility | 5 min | ||
| Pancake stretch | Mobility | Mobility | 5 min | ||
| Pigeon pose | Mobility | Mobility | 2 min | ||
| Seated toe reaches | Mobility | Mobility | 4 min | ||
| Shoulder CARs | Mobility | Mobility | 5 min | ||
| Squeeze the block | Mobility | Mobility | 4 min | ||
| Thoracic extension reset | Mobility | Mobility | 6 min | ||
| Wall squat | Mobility | Mobility | 8 min | ||
| World's greatest stretch | Mobility | Mobility | 5 min | ||
| Wrist and forearm extensor stretch | Mobility | Mobility | 5 min |
Hands off the phone.
Guided sessions run the whole session for you: a timer per block, with work and rest rounds counted out loud on the screen. Hang, rest, repeat, and leave the phone on the mat.
Pro 4x4
Climb
4:00
Round 1 of 4 · 4:00 on, 4:00 off
Free to plan. Pro if you want the long game.
Free
€0
- Session builder with the full catalog
- Multi-week plans, laid out by hand
- Logbook and benchmark tests
- Guest mode: no account needed
Pro
€2.99 a month
or €24.99 once, yours for good
- One-tap plan generator: goal, schedule and time budget in, a full training block out
- Guided sessions with per-block timers and interval rounds
- Long-term analytics across months of testing
Sold through the App Store, which shows the price in your currency. The monthly option renews until you cancel it in your Apple ID settings. The one-time option never renews.
Your training stays on your phone.
Use it as a guest and nothing about you leaves the device. Sign in only if you want a backup. No ads and no tracking, in the app or on this website. Read the privacy policy.
On your phone
- Your training log
- Cycle tracking, if you turn it on
- Everything, in guest mode
Our server, in the EU
- A backup of your log, only while signed in
- Your email and display name
- Waitlist addresses, until launch day
- Anonymous benchmark results, if you opt in
- Anonymous website page counts
Never collected
- Payment details (Apple handles them)
- Tracking or advertising data
- Cookies on this website
Questions
When does it launch?
There's no date yet. Join the waitlist and you'll get one email on the day it's on the App Store.
Who is it for?
Boulderers who already train on purpose. It assumes you know what a hangboard, a limit session and a deload are. Every block explains its prescription, but it won't tell you whether you're ready to hangboard.
Does it coach me?
No. There's no AI coach and no video analysis. You decide the plan. Pro's generator drafts a block from your goal, schedule and time budget, and you edit it from there.
Do I need an account?
No. Guest mode keeps everything on your phone. An account only adds a backup, so your log survives a new phone.
Android, or the web?
Launch is iPhone only. This website is set to grow into a web version for planning on a bigger screen.
How do I cancel Pro?
Subscriptions are managed by Apple, in your Apple ID settings. The one-time purchase never renews, so there's nothing to cancel.