Big-rung campus power
4-5 footless campus ladders on big rungs, 3 min rest. Stop as soon as speed drops.
- Slot
- On the wall
- Focus
- Power
- Time
- 15 min
- Intensity
- Max intensity
- Injury risk
- High injury risk
- Equipment
- Campus board
High injury risk. Only do this fully warmed up, rested and injury-free, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.
How to do it
Advanced - only if you've been climbing hard for a few years without finger injuries. After a full warm-up, on a campus board with the biggest rungs, climb hand over hand up the rungs without using your feet (e.g. 1-2-3-4-5, or 1-3-5 when that's easy). Do 4-5 ladders with 3 minutes rest between each. Stop the moment you slow down, miss a rung, or your fingers feel off.
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.
Big-rung campus power
0:00 / 15:05
Ready
15:05
4 rounds
4-5 footless campus ladders on big rungs, 3 min rest. Stop as soon as speed drops.
High risk: read the protocol, stop if anything feels wrong.
- 4
- rounds
- 3:00
- rest
- 15:05
- total
Done.
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Take the quizWho it's for
Experienced climbers with healthy fingers who want contact power. Campusing is the highest-risk finger training there is, so the entry requirements matter more than the protocol.
Common mistakes
- Doing it too early in your climbing life. A few years of hard climbing without finger injuries first. There's no shortcut here.
- Small rungs. Biggest rungs only. Small rungs are what hurt people.
- Continuing when the movement slows. The moment you're slow or miss a rung, the set is done.
- Short rests. Three minutes. Power needs full recovery or it becomes endurance with high injury risk.
How to progress
Move from 1-2-3-4-5 to 1-3-5 rather than adding ladders. Once a session a week is plenty, always fresh, always after a full warm-up, and always in a block rather than year-round.
When it fits
The training periods this exercise fits into in Blok Sessions.
Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.