Full warm-up (floor and wall)
3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.
- Slot
- Warm-up
- Focus
- Mobility
- Time
- 15 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space, Boulders
How to do it
Get warm for 3-5 minutes (a light jog, jumping jacks, or jump rope). Then do arm circles, hip circles, and wrist rolls, about 30 seconds each. Finish by climbing 6-10 very easy boulders with quiet, precise feet, getting slightly harder as you go.
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.
Full warm-up (floor and wall)
0:00 / 15:05
Ready
15:05
3 rounds
3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 15:05
- total
Done.
Want this inside a plan? Take the quiz.
Seven questions about your climbing, then a plan built from your answers. Free.
Want this in a plan? Seven questions and you get a plan built around your climbing.
Take the quizWho it's for
The default warm-up when you don't need anything specific. Cardio, mobility, then easy climbing, in that order, in fifteen minutes.
Common mistakes
- Skipping the cardio. A few minutes of getting warm makes everything after it work better.
- Starting on hard boulders. Very easy first, getting harder as you go.
- Sloppy feet during the easy climbing. Quiet and precise from the first boulder sets the tone for the session.
How to progress
Nothing to progress. If your session is specific, use the ramp that matches it instead: the wall ramp for climbing, the boulder and hang ramp for power, the recruitment warm-up for fingers.
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 Explosive moves, momentum and coordination.
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.