Spray wall density circuits
Build 12-25 move spray wall circuits, climb each 2-3 times with 3-4 min rest.
- Slot
- On the wall
- Focus
- Power endurance
- Time
- 35 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 3 rounds, 3:00 rest
- Equipment
- Spray wall, Timer
How to do it
On a spray wall (a wall covered in holds where you choose your own), build a circuit of 12-25 moderately hard moves. Climb it, rest 3-4 minutes, and repeat 2-3 times, then build a new circuit. Rest long enough that each lap is good quality. For a longer block, add a new circuit rather than repeating one many times.
Who it’s for
Power endurance without waiting for a setter. On a spray wall you can build exactly the length and difficulty you want, which is hard to do on commercial problems.
Common mistakes
- Circuits that are too hard. You should be able to climb the whole thing three times with good movement. If lap one is a fight, shorten it.
- Short rests. Three to four minutes between laps. Quality drops fast and a scrappy lap trains sloppiness.
- Repeating one circuit all session. Two or three laps, then build a new one. Variety is what a spray wall is for.
- Building only in your style. Set the moves you avoid.
How to progress
Longer circuits or worse holds, not more laps. Twelve to twenty-five moves is the useful range; beyond that it becomes route endurance, which is a different session.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Power Endurance Keep your power through one hard move after another.
- Endurance Climb longer before you pump out, by moving efficiently.
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.