Campus sprints
8 fast sprints up the campus board, 30 s rest. Feet on unless you're very experienced.
- Slot
- On the wall
- Focus
- Power
- Time
- 5 min
- Intensity
- Max
- Injury risk
- High
- Intervals
- 8 × 10s on, 30s off
- Equipment
- Campus board, Timer
How to do it
Advanced - only after a full warm-up and some experience on a campus board. Sprint up the big rungs as fast as you can, hand over hand, taking 3-8 seconds to reach the top, then step or drop down. Rest 30 seconds and do 8 sprints. Keep your feet on the footholds unless you're experienced with footless campusing. Stop the moment you miss a rung or a finger feels off.
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.
Who it’s for
Fast, repeated contacts with a short rest, which trains the speed end of power. Easier on the fingers than doubles, harder on the lungs.
Common mistakes
- Feet off. Feet on unless you’re genuinely experienced with footless campusing. The prescription says so for a reason.
- Small rungs. Big rungs only.
- Continuing after a missed rung. That’s the signal to stop, not to try harder.
- Doing it cold. Full warm-up first, every time.
How to progress
Faster, not longer. Three to eight seconds per sprint is the window; if you’re taking fifteen, the rungs are too small or you’re too tired. Once a week within a power block is plenty.
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.
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.