Forearm flush
5 bouts of 90 s very easy climbing, 30 s rest. Finish less pumped than you started.
- Slot
- Mobility
- Focus
- Recovery
- Time
- 10 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 5 × 1:30 on, 30s off
- Equipment
- Boulders, Timer
How to do it
Traverse or climb very easy problems for 90 seconds at a relaxed pace, then rest 30 seconds with your arms hanging loose. Repeat 5 times. The holds should be big and the climbing effortless - you should finish less pumped than you started, not more.
Who it’s for
Flushing the forearms after a hard session. Easy climbing at low intensity moves blood through tissue that’s just been hammered.
Common mistakes
- Climbing too hard. Big holds, effortless movement. If you’re getting pumped, it isn’t a flush.
- Skipping the arms-down rest. Let them hang loose for the thirty seconds.
- Doing it instead of a cooldown. It’s part of one, not a replacement.
How to progress
Nothing to add. You should finish less pumped than you started, and that’s the only measure that matters.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Strength Stronger fingers and pulling, with weight you control.
- Power Endurance Keep your power through one hard move after another.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
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.