One hand / one foot
Climb each of 4 easy boulders 4 times, each time without a different hand or foot.
- Slot
- On the wall
- Focus
- Coordination
- Time
- 20 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 16 rounds
- Equipment
- 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.
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.
- Power Explosive moves, momentum and coordination.
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.