Campus doubles
4-5 sets of 2-3 doubles on big rungs, 3 min rest. Very advanced.
- 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
Very advanced - only after at least 8 weeks of regular campus board training without finger or shoulder pain. After a full warm-up, hang from rung 1 with both hands on the biggest rungs, no feet. Pull explosively, let go with both hands at once, and catch the next rung with both hands together. Do 2-3 doubles per set (e.g. 1-2-3), 4-5 sets, resting 3 minutes between sets. Drop off rather than fighting a bad catch.
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.
Campus doubles
0:00 / 15:05
Ready
15:05
4 rounds
4-5 sets of 2-3 doubles on big rungs, 3 min rest. Very advanced.
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
Very experienced campus users only. Catching two hands at once on rungs is the highest-load thing most climbers will ever do to their fingers.
Common mistakes
- Doing them without a base. At least eight weeks of regular campusing without finger or shoulder pain, first.
- Fighting a bad catch. Let go and drop. Holding onto a catch that's already gone is how the injuries happen.
- Small rungs. Biggest rungs, always.
- More than two or three per set. Power fades immediately. Four or five sets of two or three, with three-minute rests, is the whole session.
How to progress
Bigger spacing rather than more reps, and only within a dedicated power block a few weeks long. If anything in your fingers or shoulders feels off, this is the first exercise to drop and the last to bring back.
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.