3 second rule
5 flash-level boulders, 3 attempts each: hover your hand over each hold for 3 s before grabbing.
- Slot
- On the wall
- Focus
- Balance
- Time
- 25 min
- Intensity
- Moderate intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Overhang, Timer
How to do it
On 5 flash-level overhangs, hover your hand above each hold for 3 seconds before grabbing. Give each boulder 3 attempts, resting about 45 seconds between attempts and 90 seconds before the next boulder. If you can't hover without coming off, your weight isn't over your feet - fix your feet and hips before you grab.
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.
3 second rule
0:00 / 24:50
Ready
24:50
5 sets of 3
5 flash-level boulders, 3 attempts each: hover your hand over each hold for 3 s before grabbing.
High risk: read the protocol, stop if anything feels wrong.
- 5 × 3
- sets × rounds
- 45s
- rest
- 1:30
- set rest
- 24:50
- total
Done.
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Take the quizWho it's for
Diagnosing where your weight is. If you can't hover, you're hanging off your arms and your feet aren't doing their job. It's uncomfortable and very useful.
Common mistakes
- Rushing the hover. Three full seconds.
- Fixing it by pulling harder. The fix is feet and hips, not arms.
- Choosing boulders that are too hard. Flash level overhangs.
How to progress
Steeper ground or worse footholds. The tell that it's working is finding yourself naturally settling your feet before a reach on hard climbs.
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.
Power Endurance Keep your power through one hard move after another.