8 boulder pyramid
8 boulders from flash to limit, then back down 7 to 1. Up to 3 attempts each.
- Slot
- On the wall
- Focus
- Finger strength
- Time
- 61 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 15 rounds, 2:00 rest
- Equipment
- Boulders
How to do it
Choose 8 boulders from flash to limit level. Increase difficulty each time until the hardest attempt is near your project limit, or slightly above. Then climb boulders 7 through 1 again. Give each boulder up to 3 attempts and rest 2-3 minutes between attempts, longer near the top.
Who it’s for
A session that covers flash level through limit and back down. Climbing back down the pyramid is where the real work happens, because you’re tired and the problems are still hard.
Common mistakes
- Burning out on the way up. Three attempts maximum, and rest longer near the top.
- Skipping the descent. The second half is the session. Cut the top end instead if you’re short of time.
- A top boulder that’s far too hard. Near your project limit, or slightly above. Not a boulder you’ve never touched.
How to progress
Move the whole pyramid up a grade when the descent stops feeling hard. Adding boulders makes it longer, not better.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Strength Stronger fingers and pulling, with weight you control.
- 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.