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Spray wall density circuits

Build 12-25 move spray wall circuits, climb each 2-3 times with 3-4 min rest.

On the wall
Power endurance
35 min
High intensity
Moderate injury risk
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.

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.

Spray wall density circuits

0:00 / 35:05

Ready

35:05

3 rounds

Build 12-25 move spray wall circuits, climb each 2-3 times with 3-4 min rest.

3
rounds
3:00
rest
35:05
total

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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.