Stabilize dynos
Catch easy dynamic moves and freeze for 3 s. 4-5 moves, 3-5 tries each.
- Slot
- On the wall
- Focus
- Stability
- Time
- 20 min
- Intensity
- Moderate intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Overhang
How to do it
Pick easy dynamic moves to big holds. Jump or throw to the hold, catch it, and freeze for 3 seconds with your feet quiet and shoulders engaged, then downclimb or drop off safely. Do 4-5 moves, 3-5 tries each, resting 1-2 minutes between tries. Stop if your catches get messy.
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.
Stabilize dynos
0:00 / 20:05
Ready
20:05
12 rounds
Catch easy dynamic moves and freeze for 3 s. 4-5 moves, 3-5 tries each.
High risk: read the protocol, stop if anything feels wrong.
- 12
- rounds
- 1:00
- rest
- 20:05
- total
Done.
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Take the quizWho it's for
Catching dynamic moves and staying on. Freezing for three seconds after the catch trains the shoulders and core to absorb a swing instead of being pulled off by it.
Common mistakes
- Not really freezing. Three seconds, feet quiet. Carrying straight on skips the exercise.
- Choosing moves that are too hard. Easy dynos to big holds. The landing is what you're training.
- Continuing when catches get messy. Stop.
How to progress
Bigger moves and worse target holds, still with the three-second freeze. Once that's easy, try moving a foot during the freeze.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.