Movement quality warm-up
Brief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.
- Slot
- Warm-up
- Focus
- Technique
- Time
- 15 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Boulders, Floor space
How to do it
Do 2-3 minutes of light mobility (arm, hip, and wrist circles). Then climb easy boulders with one movement rule per lap: quiet feet, straight arms whenever possible, or hips close to the wall. Change the rule every few climbs.
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.
Movement quality warm-up
0:00 / 15:05
Ready
15:05
2 rounds
Brief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.
High risk: read the protocol, stop if anything feels wrong.
- 2
- rounds
- 15:05
- total
Done.
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Take the quizWho it's for
Days when the session is technical, or when you want to arrive at the hard climbing already moving well. One rule per lap keeps your attention on movement rather than difficulty.
Common mistakes
- Too many rules at once. One. Change it every few climbs.
- Climbing too hard. Easy boulders, so the rule is the challenge.
- Skipping the mobility. Two or three minutes is all it needs.
How to progress
Harder boulders while keeping the rule, or stricter rules. It doubles as a technique session on days you don't want to train hard.
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.