Regeneration flow warm-up
Gentle mobility mixed with smooth, easy boulders. Stop before any pump.
- Slot
- Warm-up
- Focus
- Flow
- Time
- 10 min
- Intensity
- Low
- Injury risk
- Low
- Equipment
- Boulders, Floor space
How to do it
Alternate a few minutes of gentle mobility (hips, shoulders, wrists) with smooth, easy boulders well below your flash level. Climb every move quietly and stop before your forearms start to feel pumped. Use this on days when staying fresh matters more than training hard.
Who it’s for
Days when staying fresh matters more than training. Gentle mobility and smooth easy climbing, stopping before any pump.
Common mistakes
- Getting pumped. Stop before it happens. That’s the whole rule.
- Turning it into a session. It isn’t one.
- Skipping the mobility between climbs. Alternating the two is what makes it feel restorative.
How to progress
Use it the day after something hard, or on a travel day. If you finish feeling better than you started, it worked.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.