No-impact dynos
3 dyno set-ups, 5 jumps each: touch the target, let go before weighting it. 30 s between jumps.
- Slot
- On the wall
- Focus
- Coordination
- Time
- 14 min
- Intensity
- Moderate intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Overhang
How to do it
A dyno is a jump between holds. On a slightly overhanging wall, find big holds at chest height and a target set of jugs above them. Set up with one foot higher than the other. Push from your feet, drive your hips toward the target and jump, but only touch the target holds and let go before you take any weight on them, landing back on the mat. Do 5 jumps from that set-up with 30 seconds between them, then 5 with the other foot higher, then 5 with both feet level. Rest 2 minutes between set-ups. If it's easy, use a diagonal target or a steeper wall.
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.
No-impact dynos
0:00 / 13:50
Ready
13:50
3 sets of 5
3 dyno set-ups, 5 jumps each: touch the target, let go before weighting it. 30 s between jumps.
High risk: read the protocol, stop if anything feels wrong.
- 3 × 5
- sets × rounds
- 30s
- rest
- 2:00
- set rest
- 13:50
- total
Done.
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Take the quizWho it's for
Climbers who can jump but arrive at the target late, wide or with one hand. Because you never take the target hold, you get to practise the launch many times without the load of catching it on your fingers and shoulders. It's still jumping and landing, so it isn't a rest-day drill.
Common mistakes
- Grabbing the target. Touch it and let go. Once you weight it, it's a normal dyno with the load that comes with one.
- Jumping with your arms. The push comes from your feet and your hips drive toward the target. Pulling with your arms first gives you a short, flat jump.
- Landing stiff. You're dropping back to the mat on every jump. Check the mat under you and land with soft knees.
- Favouring one set-up. Most climbers have a side that feels wrong. That side is why the three foot positions are there.
- Rushing the next jump. Tired jumps are slow jumps. Take the full rest so each one is a real attempt.
How to progress
Once the touches are landing on the right spot from all three set-ups, move the target further away or off to the side, or go steeper. Then take the idea onto real dyno problems: touch the finishing hold a few times before you try to catch it.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.