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Pulling maintenance

3-4 sets of 3-5 clean pull-ups or 10 s lock-off holds, 2 min rest. Keep 2-3 reps in reserve.

Strength
Pulling strength
10 min
Moderate intensity
Moderate injury risk
Pull up bar, Timer

How to do it

Do 3-4 sets of 3-5 pull-ups, or 3-4 sets of 10-second lock-off holds (hold with your chin over the bar, or with elbows at 90 degrees). Rest 2 minutes between sets. Stop every set with 2-3 reps still left in you - this keeps your strength, it doesn't build fatigue.

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.

Pulling maintenance

0:00 / 10:05

Ready

10:05

3 rounds

3-4 sets of 3-5 clean pull-ups or 10 s lock-off holds, 2 min rest. Keep 2-3 reps in reserve.

3
rounds
2:00
rest
10:05
total

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Who it's for

Keeping pulling strength through a block that's about something else. Ten minutes, two or three reps in reserve, no fatigue carried into your climbing.

Common mistakes

  • Going to failure. Stop with two or three left. Maintenance work that makes you tired has failed at its job.
  • Adding sets. Three or four. That's it.
  • Dropping it entirely during a hard block. That's how strength quietly disappears over eight weeks.

How to progress

It isn't meant to progress. Keep the load where it is and let the climbing do the building; when the block ends, go back to a proper strength session.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Power Endurance Keep your power through one hard move after another.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.