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One hand / one foot

Climb each of 4 easy boulders 4 times, each time without a different hand or foot.

On the wall
Coordination
20 min
Moderate intensity
Low injury risk
Boulders, Easy circuit

How to do it

Pick an easy boulder. Climb it 4 times, each time leaving out a different limb: no left hand, no right hand, no left foot, no right foot. Use momentum and body position to make up for the missing limb. Repeat on 3 more boulders.

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.

One hand / one foot

0:00 / 20:05

Ready

20:05

16 rounds

Climb each of 4 easy boulders 4 times, each time without a different hand or foot.

16
rounds
20:05
total

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Who it's for

Coordination and body awareness, and a good way to find which limb you over-rely on. Four laps on the same boulder with a different limb missing each time is very revealing.

Common mistakes

  • Skipping the awkward version. The one you dread is the one worth doing.
  • Boulders that are too hard. Easy ones with big holds.
  • Fighting instead of adapting. Change the body position rather than pulling harder.

How to progress

Harder boulders or steeper ground. Notice which of the four laps is consistently worst and take that weakness into your other training.

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.

  • 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.