Campus sprints
8 fast sprints up the campus board, 2 min rest. Feet on unless you're very experienced.
- Slot
- On the wall
- Focus
- Power
- Time
- 16 min
- Intensity
- Max intensity
- Injury risk
- High injury risk
- Equipment
- Campus board, Timer
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 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 2 minutes, so every sprint is fast, and do 8. 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.
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 sprints
0:00 / 15:25
Ready
15:25
8 rounds
8 fast sprints up the campus board, 2 min rest. Feet on unless you're very experienced.
High risk: read the protocol, stop if anything feels wrong.
- 8
- rounds
- 10s
- climb
- 2:00
- rest
- 15:25
- total
Done.
Want this inside a plan? Take the quiz.
Seven questions about your climbing, then a plan built from your answers. Free.
Want this in a plan? Seven questions and you get a plan built around your climbing.
Take the quizWho it's for
Fast, repeated contacts with a full rest between sprints, which trains the speed end of power. Easier on the fingers than doubles.
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.
- Cutting the rest. Two minutes. With short rests every sprint gets slower and it stops being power training.
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.