Campus ladder
6 sets of 2-3 min feet-on laddering up and down, rest as long as you climbed.
- Slot
- On the wall
- Focus
- Power endurance
- Time
- 30 min
- Intensity
- High
- Injury risk
- High
- Equipment
- Campus board, Chair support, Timer
How to do it
On a campus board, keep your feet on the footholds or kickboard below. Number the rungs from the bottom and start with both hands on rung 1. Move hand over hand up and back down, e.g. 1-2-3-4-3-2-1, without matching hands on a rung. Keep going for 2-3 minutes, until you can no longer do a clean lap, then rest the same amount of time. Do 6 sets. This loads fingers and shoulders hard - only do it once you're comfortable on a campus board and pain-free.
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.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Power Endurance Sustain power output across repeated hard efforts.