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
- Injury risk
- Moderate
- Intervals
- 18 rounds, 1:00 rest
- 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).
Who 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.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.