3x3 boulder repeats
6 sets of one boulder 3 times, 1 min rest between tries, 3 min between sets. 18 climbs.
- Slot
- On the wall
- Focus
- Power endurance
- Time
- 41 min
- Intensity
- High intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Timer
How to do it
Pick 3 boulders of 6-8 moves around your flash level (a grade you can usually climb first try). Climb the first boulder 3 times with 1 minute rest between attempts - that's one set. Rest 3 minutes, then do a set on the next boulder. Go through all three boulders twice for 6 sets (18 climbs in total).
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
3x3 boulder repeats
0:00 / 40:35
Ready
40:35
6 sets of 3
6 sets of one boulder 3 times, 1 min rest between tries, 3 min between sets. 18 climbs.
High risk: read the protocol, stop if anything feels wrong.
- 6 × 3
- sets × rounds
- 1:00
- rest
- 3:00
- set rest
- 40:35
- total
Done.
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Take the quizWho it's for
Power endurance with short rests. Three laps back to back on one boulder builds the ability to keep climbing when your forearms have already had enough.
Common mistakes
- Boulders that are too hard. Flash level. You need all three laps.
- Stretching the one-minute rest. That short rest is the stimulus.
- Skipping the second round through the three boulders. Eighteen climbs is the session.
How to progress
Longer boulders or a grade up, not more sets. If the third lap is comfortable every time, the problems are too easy.
When it fits
The training periods this exercise fits into in Blok Sessions.
Power Endurance Keep your power through one hard move after another.