Square dance
3 rounds of 2 min nonstop reach-and-match on a board, 2 min rest.
- Slot
- On the wall
- Focus
- Power endurance
- Time
- 10 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 3 × 2:00 on, 2:00 off
- Equipment
- Training board, Timer
How to do it
On a board with matching holds on both sides (a system or Moon/Kilter board), pick four holds in a square that you can move between at a steady effort. Reach from one hold to the next and match hands on it, going around the square nonstop for 2 minutes without coming off. Rest 2 minutes. Do 3 rounds. Pick holds that leave you very pumped by the end of the last round.
Who it’s for
Board power endurance you can dial in precisely. Four holds and a clock means the difficulty is exactly what you set, which is hard to arrange with real problems.
Common mistakes
- Holds that are too good. You should be very pumped by the end of the last round. If you could go for four minutes, make the holds worse.
- Holds that are too bad. Coming off after forty seconds means it’s a power session with extra steps.
- Rushing the moves. Steady rhythm. The point is continuous time under tension.
- Coming off between rounds. Two minutes rest, three rounds, and the rest is when the clock says so.
How to progress
Worse holds or a steeper angle rather than longer rounds. Two minutes is the right length for the pump this is training.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Power Endurance Keep your power through one hard move after another.
- Performance Peak for a trip or a comp: focus, reading problems, trying hard.
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.