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Forearm flush

5 bouts of 90 s very easy climbing, 30 s rest. Finish less pumped than you started.

Mobility
Recovery
10 min
Low intensity
Low injury risk
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.

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.

Forearm flush

0:00 / 9:35

Ready

9:35

5 rounds

5 bouts of 90 s very easy climbing, 30 s rest. Finish less pumped than you started.

5
rounds
1:30
climb
30s
rest
9:35
total

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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.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Power Endurance Keep your power through one hard move after another.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.