# Blok Sessions

> A free training app for climbers, and a coach area for the people who coach them. Plan your weeks, run each session on the timer, see what changes.

Blok Sessions is an app for iPhone and Android and a browser planner (https://bloksessions.com/app) on the same free account. Free: Session builder with the full catalog; Multi-week plans you build yourself; Logbook, trends and benchmark tests; A free account, with backup when you want it; Plan in your browser too, with the same account; Community plans and exercises, home screen widgets, and sessions saved to Apple Health. Pro (€4.99 a month, or €29.99 a year (€2.50 a month), or €79.99 once, yours for good): One-tap plan generator: goal, schedule and time budget in, a full training block out; Guided sessions with per-block timers and interval rounds; Workload: this week against your usual range, finger training counted on its own. No ads. The website runs no analytics, and the iPhone app only does if you say yes. The short version for AI agents: https://bloksessions.com/agents

## Tools

- [Training quiz](https://bloksessions.com/quiz): seven questions about your bouldering, then the training period to focus on and a plan of four to eight weeks built from the answers.
- [Hangboard timer](https://bloksessions.com/timer): 7/3 repeaters, max hangs, minimum edge hangs, Abrahangs or your own hang and rest times, in the browser.
- [Hangboard calculator](https://bloksessions.com/hangboard-calculator): hangboard load as a percentage of bodyweight, and loads for a percentage of your max, in kg or lb.
- [Grade converter](https://bloksessions.com/grade-converter): Font to V-scale and back, 3 (VB) to 9A (V17).
- [All free tools](https://bloksessions.com/tools): every tool below on one page.
- [Bouldering session planner](https://bloksessions.com/bouldering-session-planner): a whole session, warm-up to cool-down, for a goal, 45 to 120 minutes and a hard, easier or off-the-wall day, from the same generator as the plans.
- [Deload week calculator](https://bloksessions.com/deload-week-calculator): which weeks of a 4 to 12 week block are lighter, with dates, and a two-week taper before a trip or comp.
- [Weighted pull-up calculator](https://bloksessions.com/weighted-pull-up-calculator): 1-rep and 2-rep max from any set (Epley, bodyweight counted), and the load for 1 to 10 reps.
- [How often to boulder](https://bloksessions.com/how-often-to-boulder): days a week and rest days from how long you've climbed and whether anything is sore, with the week day by day and the free plan that matches.
- [Bouldering grade pyramid](https://bloksessions.com/bouldering-grade-pyramid): sends needed before the next grade (2 at your hardest, 4 one below, 8 two below), Font or V-scale.
- [Ape index calculator](https://bloksessions.com/ape-index-calculator): arm span minus height and span ÷ height, in cm or inches.
- [Bouldering calories calculator](https://bloksessions.com/bouldering-calories-calculator): calories for a session from bodyweight and minutes, with the 2024 Compendium of Physical Activities' METs (bouldering 8.8).
- [Pricing](https://bloksessions.com/pricing): what's free and what Pro adds.
- [Community plans](https://bloksessions.com/community): plans climbers have shared.
- [For coaches](https://bloksessions.com/coaches): a coach area for clubs and coaches. Send plans to a squad or one climber, see who trained and who reported finger pain, take attendance, measure youth climbers' height and run Tindeq tests, in the browser or the app. Separate adult and youth squads; a parent says yes for under-16s. Free for 5 climbers, then by squad size. Squads, clubs and youth teams: https://bloksessions.com/coaches/squads. How it works: https://bloksessions.com/coach-guide.

## Plans

Four-week bouldering plans, the last week lighter, built by the app's plan generator from its exercise catalog. All of them: https://bloksessions.com/plans. The rules the generator follows (hard days 48 hours apart, hangs first, campusing only in the Harder version): https://bloksessions.com/plans#how

- [A bouldering training plan, 2 days a week](https://bloksessions.com/plans/bouldering-training-plan-2-days-a-week)
- [A bouldering training plan, 3 days a week](https://bloksessions.com/plans/bouldering-training-plan-3-days-a-week)
- [A bouldering training plan, 4 days a week](https://bloksessions.com/plans/bouldering-training-plan-4-days-a-week)
- [A strength plan for boulderers, 2 days a week](https://bloksessions.com/plans/bouldering-strength-plan-2-days-a-week)
- [A strength plan for boulderers, 3 days a week](https://bloksessions.com/plans/bouldering-strength-plan-3-days-a-week)
- [A strength plan for boulderers, 4 days a week](https://bloksessions.com/plans/bouldering-strength-plan-4-days-a-week)
- [A power plan for boulderers, 2 days a week](https://bloksessions.com/plans/bouldering-power-plan-2-days-a-week)
- [A power plan for boulderers, 3 days a week](https://bloksessions.com/plans/bouldering-power-plan-3-days-a-week)
- [A power plan for boulderers, 4 days a week](https://bloksessions.com/plans/bouldering-power-plan-4-days-a-week)
- [A power endurance plan for boulderers, 2 days a week](https://bloksessions.com/plans/bouldering-power-endurance-plan-2-days-a-week)
- [A power endurance plan for boulderers, 3 days a week](https://bloksessions.com/plans/bouldering-power-endurance-plan-3-days-a-week)
- [A power endurance plan for boulderers, 4 days a week](https://bloksessions.com/plans/bouldering-power-endurance-plan-4-days-a-week)
- [An endurance plan for boulderers, 2 days a week](https://bloksessions.com/plans/bouldering-endurance-plan-2-days-a-week)
- [An endurance plan for boulderers, 3 days a week](https://bloksessions.com/plans/bouldering-endurance-plan-3-days-a-week)
- [An endurance plan for boulderers, 4 days a week](https://bloksessions.com/plans/bouldering-endurance-plan-4-days-a-week)
- [A plan to peak for a bouldering trip or comp, 2 days a week](https://bloksessions.com/plans/bouldering-trip-and-comp-plan-2-days-a-week)
- [A plan to peak for a bouldering trip or comp, 3 days a week](https://bloksessions.com/plans/bouldering-trip-and-comp-plan-3-days-a-week)
- [A plan to peak for a bouldering trip or comp, 4 days a week](https://bloksessions.com/plans/bouldering-trip-and-comp-plan-4-days-a-week)

## Guides

Written by Frank Blokdijk, bouldering coach. All of them: https://bloksessions.com/guides

- [How to adjust a climbing workout without changing the plan](https://bloksessions.com/guides/adjust-climbing-workout-without-changing-plan): Change one exercise's sets, reps, work, rest or minutes for today's session, while leaving the exercise and the rest of your plan alone.
- [How much antagonist training climbers need, without a second gym session](https://bloksessions.com/guides/antagonist-training-for-climbers): About 10 minutes, twice a week, after climbing. One pushing exercise and one for the shoulders, 3 sets each, stopping with a few reps left.
- [The best apps for climbing coaches, compared](https://bloksessions.com/guides/best-apps-for-climbing-coaches): Apps for climbing coaches compared with pros and cons. Sequence, TrainingPeaks, TrueCoach, Everfit, Hevy Coach, spreadsheets and Blok Sessions, which we make.
- [The best bouldering training apps, and what each one is for](https://bloksessions.com/guides/best-bouldering-training-apps): Seven bouldering training apps compared by what they do, planning, timers, logging and boards. Prices checked in October 2026. We make one of them.
- [Blok Sessions or Crimpd?](https://bloksessions.com/guides/blok-sessions-vs-crimpd): Crimpd against Blok Sessions for a boulderer who trains, with what each does better and when to pick which. Checked October 2026. We make Blok Sessions.
- [Everfit or Blok Sessions for coaching climbers?](https://bloksessions.com/guides/blok-sessions-vs-everfit): Everfit against Blok Sessions for a climbing coach. Both are free for 5 clients. The pros and cons of each, and when to pick which. We make Blok Sessions.
- [Blok Sessions or Lattice?](https://bloksessions.com/guides/blok-sessions-vs-lattice): Lattice against Blok Sessions for a boulderer, with what each does better and when to pick which. Checked October 2026. We make Blok Sessions.
- [Sequence or Blok Sessions for coaching climbers?](https://bloksessions.com/guides/blok-sessions-vs-sequence): Sequence against Blok Sessions for a climbing coach, with what each costs at 5, 25 and 100 climbers, squads, and when to pick which. We make Blok Sessions.
- [TrainingPeaks or Blok Sessions for coaching climbers?](https://bloksessions.com/guides/blok-sessions-vs-trainingpeaks): TrainingPeaks against Blok Sessions for a climbing coach, with the pros and cons of each and when to pick which. We make Blok Sessions.
- [TrueCoach or Blok Sessions for coaching climbers?](https://bloksessions.com/guides/blok-sessions-vs-truecoach): TrueCoach against Blok Sessions for a climbing coach, with the pros and cons of each and when to pick which. We make Blok Sessions.
- [How to boulder two days in a row without wrecking the second day](https://bloksessions.com/guides/boulder-two-days-in-a-row): Make day one hard and day two easy, with technique drills and easy climbing and no limit moves or hangboard. Keep hard finger days 48 hours apart.
- [A bouldering training plan for 45-minute sessions](https://bloksessions.com/guides/bouldering-training-plan-45-minutes): A full bouldering session in 45 minutes: 10 to 15 minutes of warm-up, then one main exercise. Four evenings a week, with a sample week that adds up.
- [A bouldering training plan for getting back into climbing after a break](https://bloksessions.com/guides/bouldering-training-plan-after-a-break): Two weeks of easy climbing well below your old grade, moderate finger hangs from week 3, and no limit bouldering or max hangs until week 5.
- [A bouldering training plan for climbers over 40](https://bloksessions.com/guides/bouldering-training-plan-over-40): Two hard wall sessions a week, one easy session at home, four rest days and a planned deload every third week. A sample week and the reasons behind it.
- [A bouldering training plan for two sessions a week](https://bloksessions.com/guides/bouldering-training-plan-two-sessions-a-week): Climbing 2 days a week? Make one session about strength and one about everything else, with two or three days between them. Here's what goes in each.
- [A bouldering training plan for climbers who also lift weights](https://bloksessions.com/guides/bouldering-training-plan-with-weights): Lift heavy on days you don't climb, twice a week at most, with short sets and low volume. Never lift heavy the day before a limit session.
- [How to warm up for climbing without it eating half your session](https://bloksessions.com/guides/bouldering-warm-up-short-session): In a short session, warm up for 10 to 15 minutes. Easy movement, easy boulders getting harder, then a few moves or hangs like today's main work.
- [How to break a bouldering plateau without just training more](https://bloksessions.com/guides/break-bouldering-plateau): Stuck at one grade for years? Test before you train more, spend more of each session on hard moves with full rests, and sometimes climb less.
- [What to ask climbers before training](https://bloksessions.com/guides/climber-check-in-before-training): A short check-in climbers answer before each session, so a coach hears about a sore finger or a bad night before warm-up, and how to read the answers.
- [How to stop sending climbing plans in spreadsheets and WhatsApp](https://bloksessions.com/guides/climbing-coach-spreadsheets-whatsapp): Coaching climbers with a spreadsheet, a PDF and a group chat works at three climbers. What breaks after that, and how to move each climber off it.
- [What to ask a new climbing client before you write their plan](https://bloksessions.com/guides/climbing-coaching-intake-questionnaire): The questions to ask a new climbing client before the first plan, in the order that changes the plan most, plus the extra ones for climbers under 16.
- [How to keep a climbing log without losing your data](https://bloksessions.com/guides/climbing-log-without-losing-data): Make sure your log backs up to an account, check your last session shows up on a second device, and keep an export you can open without the app.
- [How to use a climbing timer without pausing your music](https://bloksessions.com/guides/climbing-timer-without-pausing-music): Pick a timer whose beeps play over your music and that keeps counting when you switch apps or lock the phone. Two quick tests tell you which kind you've got.
- [A training app for climbing coaches](https://bloksessions.com/guides/climbing-training-app-for-coaches): A coach area for climbing coaches. Write each climber's plan, see what they log and read their check-ins before training. Free for up to 5 climbers.
- [A climbing training app that makes the plan for you](https://bloksessions.com/guides/climbing-training-app-that-makes-a-plan): Answer seven questions and get four to eight weeks of bouldering sessions, free. What a plan made for you should include, and how to tell a good one.
- [How to get a free climbing training plan without a monthly subscription](https://bloksessions.com/guides/climbing-training-plan-without-subscription): Free plans by goal and days a week, a quiz that builds one for you, and an app you can plan in for free. What's free in Blok Sessions and what Pro costs.
- [A climbing training app for Android](https://bloksessions.com/guides/climbing-training-planner-android): Blok Sessions is on Google Play. Plan your bouldering training in the free Android app, or in the browser planner at bloksessions.com/app with the same account.
- [Coaching a climber back from a finger injury](https://bloksessions.com/guides/coach-climber-back-from-finger-injury): How a climbing coach works with the physio when a climber returns from a pulley or finger injury, from the plan around the injury to the first hard sessions.
- [How to coach climbers online, one on one](https://bloksessions.com/guides/coach-climbers-online): Running remote one-on-one climbing coaching with a training app. Plans in the climber's app, their logs and tests back to you, and what to charge for.
- [How to take a deload week without losing your strength](https://bloksessions.com/guides/deload-week-climbing): A deload week cuts your training by about half, often after three hard weeks. Climb easy, keep moving, skip max finger work. A week won't cost you strength.
- [How to train your fingers when you can't hang your bodyweight yet](https://bloksessions.com/guides/finger-training-before-you-can-hang-bodyweight): Take weight off with your feet on the floor, a foot on a chair or a pulley. Feet-on hangs, moderate hangs and pick-ups let you add load in small steps.
- [How to train your fingers without hurting your pulleys](https://bloksessions.com/guides/finger-training-without-pulley-injuries): Keep finger training low-load and controlled. Warm up first, hang well short of max, add load slowly and take some hard climbing out. If it hurts, see a physio.
- [How to get stronger at bouldering at home, with no wall](https://bloksessions.com/guides/get-stronger-at-bouldering-at-home): Two strength sessions a week at home with a pull-up bar and some floor, around one day of climbing. A sample week, and what to do when it gets easy.
- [Half crimp vs full crimp, and how to train crimps for climbing](https://bloksessions.com/guides/half-crimp-vs-full-crimp): A crimp is a small edge held with bent fingers. Train the half crimp on a hangboard, keep the full crimp for the moves that need it, and train open hand too.
- [How to time 7/3 hangboard repeaters with rest between sets](https://bloksessions.com/guides/hangboard-repeaters-rest-between-sets): One set of 7/3 repeaters is 6 hangs of 7 seconds with 3 seconds off. Rest 3 minutes after each set and build from 3 sets to 5. Here's how to time it.
- [A hangboard training plan for home](https://bloksessions.com/guides/hangboard-training-plan-at-home): Hangboard twice a week at home, never on back-to-back days, with one wall day in between. A sample week, and when to make the hangs harder.
- [How to get the hip flexibility for high feet without stretching for hours](https://bloksessions.com/guides/hip-mobility-for-high-feet): About 10 minutes of active hip work twice a week, plus high steps in your warm-up, does more for high feet than long passive stretches.
- [How to heel hook without your heel popping off](https://bloksessions.com/guides/how-to-heel-hook): Set the heel early with your toes turned out, then pull with your hamstring so your hips come to the heel. Build it on easy steep moves first.
- [How to increase finger strength for climbing](https://bloksessions.com/guides/how-to-increase-finger-strength-for-climbing): Hang heavy and short, twice a week at most. Five 10-second hangs on a 20 mm edge with added weight, 3 minutes rest, and 2 kg more after two clean sessions.
- [How to mantle a boulder top-out without belly-flopping onto it](https://bloksessions.com/guides/how-to-mantle-boulders): Pull the edge to your chest, turn your hand so it presses down, press to a straight arm, then get a foot up beside your hand and stand on it.
- [How to keep your feet on steep boulders without endless core workouts](https://bloksessions.com/guides/keep-feet-on-steep-boulders): Practise body tension on steep flash-level boulders twice a week, and add 5 to 10 minutes of trunk work after climbing. For most boulderers, that's enough.
- [How to tell if your climbing training is working without guessing](https://bloksessions.com/guides/know-if-climbing-training-is-working): Record a baseline on a few repeatable tests, retest every 4 to 8 weeks the same way, and keep a simple log, so you know what changed and why.
- [How to log your boulders during a session, not on paper afterwards](https://bloksessions.com/guides/log-boulders-during-session): Log each boulder right after you try it, with its grade, whether you sent it and the wall angle. It takes seconds and beats a list made later.
- [Max hangs or repeaters: which finger training to do first](https://bloksessions.com/guides/max-hangs-or-repeaters): If you boulder, start with max hangs, 5 hangs of 10 seconds with 3 minutes rest. Repeaters come in their own block. Never do both hard on one day.
- [How to plan your bouldering training without a coach](https://bloksessions.com/guides/plan-bouldering-training-without-a-coach): Plan in 4 to 6 week blocks with one goal each, 2 or 3 sessions a week, the hardest work first in every session and a deload week at the end of each block.
- [How to train pull-ups for climbing, and how many you need](https://bloksessions.com/guides/pull-ups-for-climbing): Twice a week is enough. Do 4 sets of 5 to 8 pull-ups with 2 minutes rest, slow negatives until you get there, and add weight once 8 feel easy.
- [How long to rest between boulder attempts without wasting your session](https://bloksessions.com/guides/rest-between-boulder-attempts): At your limit, rest 3 to 5 minutes between boulder attempts and give each problem about 3 good goes before you move on. Here's how that fills a session.
- [How to retest your climbers at the end of a training block](https://bloksessions.com/guides/retest-climbers-end-of-block): Run the same finger and pull tests at the end of a block as at the start, under the same conditions, so the change you see is training and not a bad day.
- [How to run an adult training squad at a climbing gym](https://bloksessions.com/guides/run-adult-climbing-squad): Setting up a weekly adult training squad at a climbing gym, from levels and the session shape to a plan for between sessions and knowing who came.
- [How do I know if my climbers did their training?](https://bloksessions.com/guides/see-if-climbers-did-their-training): A climbing coach's way to see who trained, what they climbed and who has a sore finger, without asking each climber every week.
- [How to start coaching climbers online](https://bloksessions.com/guides/start-online-climbing-coaching): Setting up remote climbing coaching, from what to offer and how to onboard a new client to delivering plans and following their training without a spreadsheet.
- [How to stop barn-dooring on boulders without muscling through it](https://bloksessions.com/guides/stop-barn-dooring): You barn-door when your hand and foot on the same side make a hinge. Flag, backstep, drop a knee or swap feet to get off that line.
- [How to stop missing deadpoints and dynos on boulders](https://bloksessions.com/guides/stop-missing-dynamic-moves): Pick a spot on the hold, drive your hips at it and catch at the top of the move, when you stop rising. Practise once a week, fresh, on big holds.
- [Which stretches help climbing, and how long to hold them](https://bloksessions.com/guides/stretching-for-climbers): Stretch your hips and hamstrings two or three times a week after climbing. Five holds of 45 seconds per stretch, no bouncing, and give it a month.
- [How to train lock-offs for bouldering without chasing a one-arm pull-up](https://bloksessions.com/guides/train-lock-offs-for-bouldering): Fix the position first, train lock-offs on the wall twice a week with a 3-second hover, and add one bent-arm pull exercise off the wall.
- [When to start campus board training without hurting your fingers](https://bloksessions.com/guides/when-to-start-campus-board): After two to three years of regular climbing, with no finger or elbow pain and limit bouldering already in your week. Start feet-on, short and fresh.
- [How to plan a youth climbing team's season](https://bloksessions.com/guides/youth-climbing-team-season-plan): A season plan for a youth climbing squad, with finger loading under a coach, rest for growing climbers and what to watch during a growth spurt.

## Exercises

All of them, by slot and focus: https://bloksessions.com/exercises

- [-1](https://bloksessions.com/exercises/minus-one): Climb an easy boulder, take away one hold, climb it again. Repeat until it's too hard.
- [+1](https://bloksessions.com/exercises/plus-one): Climb a 2-3 move start, add one hold or rule, climb it again. Repeat until it's too hard.
- [1 minute on / 1 minute off](https://bloksessions.com/exercises/one-minute-on-off): 10 rounds of 1 min easy climbing, 1 min rest. Pumped by the end, not failing early.
- [20 boulders in 20 minutes](https://bloksessions.com/exercises/twenty-in-twenty): 20 boulders in 20 minutes at flash level or one grade below. Keep going when pumped.
- [3 second rule](https://bloksessions.com/exercises/three-second-rule): 5 flash-level boulders, 3 attempts each: hover your hand over each hold for 3 s before grabbing.
- [30/30 intervals](https://bloksessions.com/exercises/thirty-thirty-intervals): 3 sets of 6 x (30 s hard climbing, 30 s rest), 7 min rest between sets.
- [3x3 boulder repeats](https://bloksessions.com/exercises/boulder-triples): 6 sets of one boulder 3 times, 1 min rest between tries, 3 min between sets. 18 climbs.
- [4x4](https://bloksessions.com/exercises/four-by-four): 4 boulders, each climbed 4 times within 4 min, then 4 min rest. 16 climbs.
- [8 boulder pyramid](https://bloksessions.com/exercises/eight-boulder-pyramid): 8 boulders from flash to limit, then back down 7 to 1. Up to 3 attempts each.
- [90/90 lift-offs (hip internal rotation)](https://bloksessions.com/exercises/ninety-ninety-lift-offs): 3 sets of 10 lift-offs per side, 1-2 s hold. Active internal rotation for deeper drop knees.
- [90/90 variations](https://bloksessions.com/exercises/ninety-ninety): 3 holds of 30 s per side, 30 s rest between holds, alternating sides.
- [Abrahangs (easy daily hangs)](https://bloksessions.com/exercises/abrahangs): 10 feet-on hangs of 10 s with 50 s rest, across six holds, from 70-80% down to 30-40% effort.
- [Active hamstring floss](https://bloksessions.com/exercises/active-hamstring-floss): 2-3 rounds of 10 slow straight-leg raises per side.
- [Adductor rock-backs](https://bloksessions.com/exercises/adductor-rock-backs): 2-3 sets of 10 slow rock-backs per side on hands and knees, one leg out.
- [Aerobic restoration traverse](https://bloksessions.com/exercises/aerobic-restoration-traverse): Easy nonstop traversing in 10 min bouts, 2 min rest. Breathing stays conversational.
- [All holds to a chosen finish](https://bloksessions.com/exercises/all-holds-to-finish): Build at least 3 different sequences that end on one finish hold, climb each and compare.
- [Antagonist maintenance](https://bloksessions.com/exercises/strength-antagonist-maintenance): 2-3 easy rounds of push-ups, reverse plank, shoulder taps, and external rotations.
- [Antagonist tissue prep](https://bloksessions.com/exercises/warmup-antagonist-tissue-prep): 1-2 easy rounds of push-ups, band press-downs, wrist extensions, and external rotations.
- [Anti-style climbing](https://bloksessions.com/exercises/anti-style): 6 boulders in the style you're weakest at, 10 minutes on each. Note what stopped you.
- [Archer push-up antagonist strength](https://bloksessions.com/exercises/archer-pushup-antagonist): 3-4 sets of 4-6 archer push-ups per side, 90 s rest.
- [Archer squat](https://bloksessions.com/exercises/archer-squat): 2 sets of 10-12 reps per side, holding the bottom 10 s each rep. 1 min rest.
- [Attempt analysis](https://bloksessions.com/exercises/attempt-analysis): After every fall, name what stopped you and pick one change before the next attempt.
- [Back squat](https://bloksessions.com/exercises/back-squat): 4 sets of 5-8 squats with a barbell, 3 min rest. Warm up with lighter sets first.
- [Backstep drill](https://bloksessions.com/exercises/backstep-drill): 5-6 easy steep boulders, 2-3 times each, backstepping wherever it helps.
- [Balance board](https://bloksessions.com/exercises/balance-board): 10 rounds of 1 min on the board, 30 s rest. Progress from standing still to slow squats.
- [Band external rotation](https://bloksessions.com/exercises/band-external-rotation): 3 sets of 12 rotations per arm with a light band, 1 min rest. Elbow pinned at your side.
- [Band external rotation (90 degrees abducted)](https://bloksessions.com/exercises/band-external-rotation-90-abducted): 3 sets of 8 rotations per arm with a light band, elbow up at shoulder height, 1 min rest.
- [Band face pulls](https://bloksessions.com/exercises/band-face-pulls): 3 sets of 12-15 face pulls with a light band, 1 min rest. Elbows high and wide.
- [Band face pulls and external rotation](https://bloksessions.com/exercises/band-face-pulls-external-rotation): 3 rounds of 12 face pulls, 12 external rotations per side, and 15 pull-aparts. Light band.
- [Band pull-aparts](https://bloksessions.com/exercises/band-pull-aparts): 3 sets of 15 pull-aparts with a light band, 45 s rest. Straight arms at chest height.
- [Band reaches](https://bloksessions.com/exercises/band-reaches): 3 holds of 60 s pressing out on a band looped around both wrists, arms straight ahead, 45 s rest.
- [Band shoulder activation primer](https://bloksessions.com/exercises/warmup-band-shoulder-activation): 2 rounds of 12 pull-aparts, face pulls, external rotations, scapular circles, and overhead reaches.
- [Beanbags on feet](https://bloksessions.com/exercises/beanbags): 8-10 easy slab or vertical boulders with beanbags on your feet. Restart if one falls.
- [Behind-the-back towel stretch](https://bloksessions.com/exercises/behind-the-back-shoulder-stretch): 2 rounds per arm of 40 s pulling a towel behind your back, gently. Start with 15-20 s.
- [Bench press](https://bloksessions.com/exercises/bench-press): 4 sets of 6-8 presses, 2 min rest. Use a spotter or dumbbells when it gets heavy.
- [Beta before microbeta](https://bloksessions.com/exercises/beta-before-microbeta): One move that stops you, 8 tries, one change per try: sequence first, then body, details last.
- [Big-rung campus power](https://bloksessions.com/exercises/campus-board-big-rung-power): 4-5 footless campus ladders on big rungs, 3 min rest. Stop as soon as speed drops.
- [Board benchmark repeat set](https://bloksessions.com/exercises/board-benchmark-repeat-set): 5 board benchmarks around flash level, up to 2 attempts each, 3 min rest. Log and compare.
- [Board power ladder](https://bloksessions.com/exercises/power-ladder-board): 5-6 board problems from short and easy to long and hard, up to 3 attempts each.
- [Board weakness setter](https://bloksessions.com/exercises/board-weakness-setter): Set 3-6 short board problems around one weakness, climb each 3-5 times.
- [Boulder and hang ramp](https://bloksessions.com/exercises/warmup-specific-ramp): Gradually harder boulders, then 2-3 submax hangs on a 20 mm edge, 2-3 min rest.
- [Boulder flash round](https://bloksessions.com/exercises/boulder-flash-round): 6 new boulders below your max: read each for 1-2 min, then one all-out flash attempt.
- [Boulderbuilding cards](https://bloksessions.com/exercises/boulderbuilding-cards): Draw a hold, movement, and theme card, then build and climb a boulder using all three.
- [Breathing downshift](https://bloksessions.com/exercises/breathing-downshift): Slow nasal breathing, 4 s in and 6 s out, lying or sitting.
- [Build balance boulders](https://bloksessions.com/exercises/build-balance-boulders): Build 2-3 boulders where foot pressure and body position matter more than pulling.
- [Build coordination boulders](https://bloksessions.com/exercises/build-coordination-boulders): Build 2-3 boulders of 6+ moves where two things must happen at once.
- [Build dynos](https://bloksessions.com/exercises/build-dynos): Build 2-3 boulders of 6+ moves with several dynamic moves of similar difficulty.
- [Build twist-lock moves](https://bloksessions.com/exercises/twist-lock-moves): Build 3-4 moves where you turn your hip into the wall and lock off to reach. 3-5 tries per side.
- [Bulgarian split squat](https://bloksessions.com/exercises/bulgarian-split-squat): 3 sets of 8 reps per leg, back foot up on a bench, 90 s rest.
- [Butterfly bridge](https://bloksessions.com/exercises/butterfly-bridge): 3 sets of 12 bridges with soles together, 2 s squeeze at the top, 1 min rest.
- [Butterfly stretch](https://bloksessions.com/exercises/butterfly-stretch): 5 holds of 45 s, 15 s rest between holds.
- [Calf and ankle high-step mobility](https://bloksessions.com/exercises/calf-ankle-high-step-mobility): 2 rounds: 10 knee-to-wall rocks per side, 12 slow calf raises, 30 s calf stretch per side.
- [Campus bumps](https://bloksessions.com/exercises/campus-bumps): 3 sets of one bump sequence per hand (1-2-3, later 1-3-5), 3 min rest between sets.
- [Campus contact hits](https://bloksessions.com/exercises/campus-contact-hits): 4 sets of 3-4 fast, precise catches per hand on big holds, 3 min rest.
- [Campus doubles](https://bloksessions.com/exercises/campus-doubles): 4-5 sets of 2-3 doubles on big rungs, 3 min rest. Very advanced.
- [Campus ladder](https://bloksessions.com/exercises/campus-ladder): 6 sets of 2-3 min feet-on laddering up and down, rest as long as you climbed.
- [Campus sprints](https://bloksessions.com/exercises/campus-sprints): 8 fast sprints up the campus board, 2 min rest. Feet on unless you're very experienced.
- [Chin tucks](https://bloksessions.com/exercises/chin-tucks): 2 sets of 8 chin tucks held 3-5 s each, 45 s rest. Slide the head straight back, eyes level.
- [Chin-ups](https://bloksessions.com/exercises/chinups): 4 sets of 5-8 chin-ups, palms facing you, 2 min rest.
- [Circuit climbing](https://bloksessions.com/exercises/circuit-climbing): Climb an easy circuit problem after problem, max 1 min rest between problems.
- [Climb and reverse the crux](https://bloksessions.com/exercises/climb-and-reverse-crux): Climb a crux, reverse 1-3 moves, climb it again. 4-5 sets, 3 min rest.
- [Climb with flow](https://bloksessions.com/exercises/climb-with-flow): 4-5 easy boulders, 3 times each, linking moves with your hips without pausing.
- [Climb with full-body tension](https://bloksessions.com/exercises/full-body-tension): 5-6 flash-level overhangs, 2-3 times each, keeping both feet on the whole way.
- [Cold-water forearm immersion](https://bloksessions.com/exercises/cold-water-forearm-immersion): 3 soaks of 5 min in 15 °C water, 2.5 min out between, filling a 20 min rest between hard efforts.
- [Comfort-zone ladder](https://bloksessions.com/exercises/comfort-zone-ladder): 8 tries on one move that scares you a little: go one small step further each try, never a big one.
- [Competition prep worksheet](https://bloksessions.com/exercises/competition-worksheet): Before a round, write your warm-up plan, focus cues, rest plan, and reset routine.
- [Competition simulation](https://bloksessions.com/exercises/competition-simulation): 6 new boulders, 4 min on each and 4 min rest between, under real comp rules.
- [Concentration worksheet](https://bloksessions.com/exercises/concentration-worksheet): Write a technique cue, a breathing cue, and a reset action to use between attempts.
- [Contact strength primer](https://bloksessions.com/exercises/warmup-contact-strength-primer): After a general warm-up: easy reaches, 5 deadpoints, then 4-6 quick catches on big holds.
- [Continuous climbing lap](https://bloksessions.com/exercises/climbing-lap): 3 rounds of nonstop climbing until pumped, 5 min rest between rounds.
- [Cooldown reset](https://bloksessions.com/exercises/cooldown-general): A few minutes of easy walking or downclimbing, then gentle forearm, hip, and shoulder stretches.
- [Copenhagen plank](https://bloksessions.com/exercises/copenhagen-plank): 3 holds of 20 s per side, alternating sides, 20 s rest.
- [Core tension primer](https://bloksessions.com/exercises/strength-core-tension): 3 rounds: 30 s hollow hold, 30 s side plank per side, 8 slow leg raises. 1 min rest.
- [Couch stretch (hip flexors)](https://bloksessions.com/exercises/couch-stretch): 2 holds of 45 s per side, alternating sides.
- [Cross-body shoulder stretch](https://bloksessions.com/exercises/cross-body-shoulder-stretch): 4 holds of 30 s per side, pulling the arm across your chest with the shoulder blade pinned back.
- [Dead bug](https://bloksessions.com/exercises/dead-bug): 3 sets of 8 slow reps per side, lower back pressed down, 1 min rest.
- [Deadlift](https://bloksessions.com/exercises/deadlift): 2 warm-up sets, then 4 sets of 3-5 reps, 3 min rest. Flat back, controlled.
- [Deadpoint generators (hinge, pendulum, rock-over)](https://bloksessions.com/exercises/deadpoint-generators): 3 deadpoint moves (hinge, pendulum, rock-over), 5 tries each, 45 s rest. Hips lead, one bounce max.
- [Deadpoint training](https://bloksessions.com/exercises/deadpoint-training): 3-4 moves, 5 tries each: deadpoint to an exact spot on the hold, feet staying on.
- [Deep squat hold](https://bloksessions.com/exercises/deep-squat-hold): 5 holds of 45 s in a deep squat, 15 s rest between holds.
- [Dense boulder intervals](https://bloksessions.com/exercises/adam-ondra-four-by-four): 4 boulders x 4 reps back-to-back, 1 min rest between boulders, 4 min between rounds. 4 rounds.
- [Density bouldering](https://bloksessions.com/exercises/density-bouldering): As many clean boulders 2-3 grades below your max as you can, 1-2 min rest. Log sends.
- [Dips](https://bloksessions.com/exercises/dips): 3 sets of 6-10 dips, 90 s rest. Bench dips if full dips are too hard.
- [Double dynos / paddle dynos](https://bloksessions.com/exercises/double-dynos): Build 1-2 boulders of 6-8 moves around a paddle dyno: tap one hold, bounce to the next.
- [Double-through climbing](https://bloksessions.com/exercises/double-through): 5-6 easy boulders where you move both hands at once on chosen moves.
- [Draw the boulder](https://bloksessions.com/exercises/draw-boulder): Sketch 2-3 new boulders, climb each from your sketch, then mark what you got wrong.
- [Drop knees](https://bloksessions.com/exercises/drop-knees): Find 5-6 moves on easy steep boulders where a drop knee helps, 3 tries per side.
- [Dumbbell row](https://bloksessions.com/exercises/dumbbell-row): 3 sets of 8-12 rows per arm, 90 s rest. Pull the elbow back toward your hip.
- [Dyno practice](https://bloksessions.com/exercises/dyno-practice): 4-5 short dynos to big holds, 5 tries each, 1-2 min rest.
- [Easy aerobic session (run, bike, row)](https://bloksessions.com/exercises/easy-aerobic-session): 30-60 min of easy running, cycling, rowing or hiking at talking pace, heart rate 120-150.
- [Easy board ladder warm-up](https://bloksessions.com/exercises/warmup-easy-board-ladder): 4-6 very easy board problems, then 2-3 around flash level with 2 min rest.
- [Easy skill bite](https://bloksessions.com/exercises/wall-skill-bite): 6-10 easy boulders with one rule: quiet feet, no readjusting, or steady breathing.
- [Easy spin between hard efforts](https://bloksessions.com/exercises/easy-spin-between-hard-efforts): 20 min of very easy cycling (30-40 W) or brisk walking in the rest between two hard efforts.
- [Easy volume warm-up](https://bloksessions.com/exercises/warmup-easy-volume): Easy problems back to back until you feel warm. Calm breathing, relaxed hands.
- [Eccentric reverse curls](https://bloksessions.com/exercises/eccentric-reverse-curls): 3 sets of 8-15 palm-down curls, lowering over 5 s, 90 s rest. Thumbs over the bar.
- [Eccentric triceps extension (band)](https://bloksessions.com/exercises/eccentric-band-triceps-extension): 3 sets of 10 slow band lowers per arm, other arm reaching overhead, 3-5 s each, 1 min rest.
- [Elbow tendon isometric holds](https://bloksessions.com/exercises/elbow-tendon-isometric-holds): 3 holds of 30 s per arm palm down, then 3 palm up, with a light dumbbell, 30 s rest. No movement.
- [Execute a circuit perfectly](https://bloksessions.com/exercises/perfect-circuit): Repeat each circuit problem until it's perfect: no hesitation, no readjusting. 5-6 problems.
- [Explosive pull-ups](https://bloksessions.com/exercises/explosive-pullups): 5 sets of 3 pull-ups as fast and high as you can, 2-3 min rest.
- [Extended-length boulders](https://bloksessions.com/exercises/linked-boulders): 3 sets of 4 laps on a ~12-move link, 2 min rest between laps, 5 min between sets.
- [Eyes on the footholds](https://bloksessions.com/exercises/eyes-on-footholds): 6-8 easy boulders: watch every foot all the way onto its hold before moving on.
- [Farmer's carry](https://bloksessions.com/exercises/farmers-carry): 4 walks of 30-40 m holding heavy weights, 90 s rest. Stand tall.
- [Fast feet](https://bloksessions.com/exercises/fast-feet): 5-6 laps of quick, exact foot placements on 10-20 chosen footholds, no tapping.
- [Fast hands (hip bounce)](https://bloksessions.com/exercises/fast-hands-hip-bounce): 3 sets of 5 hip-bounce reps: both hands up to jugs and back, then down and back. 3 min rest.
- [Fear inventory](https://bloksessions.com/exercises/fear-inventory): List each moment you backed off today: what you feared, the realistic worst case, what happened.
- [Feet cut after every move](https://bloksessions.com/exercises/feet-cut-every-move): 5-6 easy steep boulders: let your feet swing off after every move, then replace them.
- [Film and review](https://bloksessions.com/exercises/film-and-review): Film 3-4 hard attempts, watch each back, and pick one thing to change.
- [Finger extensor band opens](https://bloksessions.com/exercises/finger-extensor-band-opens): 3 sets of 20-25 finger opens per hand against a light band, 30 s rest.
- [Finger maintenance](https://bloksessions.com/exercises/strength-finger-maintenance): After warming up, 5 hangs of 10 s on a 20 mm edge at moderate effort, 2 min rest.
- [Finger recruitment warm-up](https://bloksessions.com/exercises/warmup-recruitment): After a general warm-up, 4-6 hangs of 5-10 s building to about 80% effort, 2 min rest.
- [Finger rolls](https://bloksessions.com/exercises/finger-rolls): 3 rounds of 30 s slow finger rolls per hand with a light dumbbell, 30 s rest.
- [First moves on too-hard boulders](https://bloksessions.com/exercises/first-moves-too-hard): Only the first 1-2 moves of 4 boulders above your project grade, max 3 attempts each.
- [Five-minute boulder repeaters](https://bloksessions.com/exercises/five-minute-boulder-repeaters): 3 rounds: 5 min of repeated laps on one problem or circuit, 5 min rest.
- [Flagging isolation](https://bloksessions.com/exercises/flagging-isolation): 4-5 moderate boulders flagging wherever it helps, then again with different flags.
- [Foot and toe primer](https://bloksessions.com/exercises/foot-toe-primer): 4 toe drills, 8-10 reps of 5 s each: spread, floor grab, side to side, big toe against a strap.
- [Foot swaps](https://bloksessions.com/exercises/foot-swaps): 6-8 very easy boulders with a foot swap on every foothold.
- [Footless bouldering](https://bloksessions.com/exercises/campusing): 4 steep boulders without feet, 2-3 attempts each, 3 min rest between attempts.
- [Forearm flush](https://bloksessions.com/exercises/cooldown-forearms): 5 bouts of 90 s very easy climbing, 30 s rest. Finish less pumped than you started.
- [Forearm rotations with a hammer](https://bloksessions.com/exercises/forearm-rotations): 3 sets of 15 slow rotations each way per arm with a hammer, 1 min rest.
- [Forearm self-massage](https://bloksessions.com/exercises/forearm-self-massage): 2 min per forearm after climbing: roll a ball from wrist to elbow, pausing on tender spots.
- [Frenchies pull-up sequence](https://bloksessions.com/exercises/frenchies-pullup-sequence): 3-4 sets of 1-2 Frenchie cycles, 3 min rest. 5 s holds at the top, 90 and 120 degrees.
- [Frog stretch](https://bloksessions.com/exercises/frog-stretch): 5 holds of 45 s, 15 s rest between holds.
- [Front lever progression](https://bloksessions.com/exercises/front-lever-progression): 6 front lever holds of 10 s at your level, 2.5 min rest.
- [Full warm-up (floor and wall)](https://bloksessions.com/exercises/warmup-general): 3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.
- [Furthest-point traverse](https://bloksessions.com/exercises/furthest-point-traverse): 8 easy traverses: every new hand or foot lands further along than your last placement. 1 min rest.
- [General warm-up](https://bloksessions.com/exercises/general-warm-up): Easy cardio, then arm, hip and wrist circles until you're warm. Set the time you need.
- [Goal setting](https://bloksessions.com/exercises/goal-setting): Write an outcome goal with a date, a process goal, one weekly habit, and this week's action.
- [Goblet squat](https://bloksessions.com/exercises/goblet-squat): 3 sets of 8-12 squats holding a weight at your chest, 90 s rest.
- [Half-crimp 7/3 repeaters](https://bloksessions.com/exercises/half-crimp-repeaters-7-3): 3 sets of 6 x (7 s hang, 3 s off), 3 min between sets. Add a set each session, up to 5.
- [Hamstring curls (heel-hook prehab)](https://bloksessions.com/exercises/hamstring-curls-heel-hook): 3 sets of 10-12 slow curls per leg with a band, slider or ball, 1 s squeeze at the top. 1 min rest.
- [Hanging leg raises / toes-to-bar](https://bloksessions.com/exercises/hanging-leg-raise-control): 4 sets of 6-10 slow hanging leg raises, 90 s rest. Progress to toes-to-bar.
- [Hard projecting](https://bloksessions.com/exercises/hard-projecting): 1 or 2 boulders at your limit, 30 min each. Work the moves, then link them. 3-5 min rest.
- [Heel hooks](https://bloksessions.com/exercises/heel-hooks): Practice heel hooks on 5-6 easy steep moves, 3 tries per side.
- [Heel-hook load repeats](https://bloksessions.com/exercises/heel-hook-load-repeats): 3 heel hook moves: pull through the heel, pause 2 s, finish. 3 tries per side.
- [Heel-toe cams and knee bars](https://bloksessions.com/exercises/heel-toe-cam-kneebar): Practice heel-toe cams and knee bars on 4-5 steep features, 3 tries each.
- [High-step box step-up strength](https://bloksessions.com/exercises/high-step-box-stepup-strength): 4 sets of 6-8 slow step-ups per leg onto a high box, 90 s rest.
- [High-step hip primer](https://bloksessions.com/exercises/warmup-high-step-hip-primer): 2 rounds: hip circles, deep squat shifts, supported high steps, and slow rock-overs.
- [High-step into dyno](https://bloksessions.com/exercises/high-step-into-dyno): Rock onto a high foot, then drive into a dynamic move. 4-5 moves, 3-5 tries each.
- [High-step stretch on the wall](https://bloksessions.com/exercises/high-step-stretch-boulders): Hold high-foot positions on an easy wall for 10-20 s, 6 per side.
- [Hill walk with a pack](https://bloksessions.com/exercises/hill-walk-with-pack): 45-90 min of uphill walking with a 5-10 kg pack, talking pace, heart rate 120-150. Approach fitness.
- [Hip circles](https://bloksessions.com/exercises/hip-circles): 10 slow knee circles in each direction per leg, 2 rounds.
- [Hip thrust](https://bloksessions.com/exercises/hip-thrust): 3 sets of 8-12 hip lifts, upper back on a bench, 90 s rest.
- [Hollow body hold](https://bloksessions.com/exercises/hollow-body-hold): 4 holds of 20 s, 1 min rest. Lower back pressed into the floor.
- [Hover feet](https://bloksessions.com/exercises/hover-feet): 6 easy boulders: hover each foot 1-2 s just above its hold before placing it.
- [Isolation Tabata warm-up (no wall)](https://bloksessions.com/exercises/warmup-isolation-tabata): 8 x (20 s on, 10 s off): push-ups, run on the spot, mountain climbers, plank. Then finger flicks.
- [Jump into lock-off](https://bloksessions.com/exercises/jump-to-lockoff): Jump to catch a hold with your arm already bent 90 degrees. 4-5 moves, 3-5 tries each.
- [Jump rope](https://bloksessions.com/exercises/jump-rope): 10 rounds of 1 min jumping, 30 s rest. Change the footwork every round.
- [Kettlebell arm bar mobility](https://bloksessions.com/exercises/kettlebell-arm-bar-mobility): 3 slow arm bars per side with a light kettlebell, holding 5 breaths each.
- [Kettlebell swing](https://bloksessions.com/exercises/kettlebell-swing): 5 sets of 15 swings, 1 min rest. Power from your hips, not your arms.
- [Kilter Board small footholds](https://bloksessions.com/exercises/kilter-small-feet): 4 Kilter Board problems at 40+ degrees on small footholds, up to 3 attempts each.
- [L-sit](https://bloksessions.com/exercises/l-sit): 6 holds of up to 15 s in an L-sit, 45 s rest.
- [Lat and pec doorway stretch](https://bloksessions.com/exercises/lat-pec-doorway-stretch): 30 s chest and 30 s lat stretch per side in a doorway, 2 rounds.
- [Lat pulldown](https://bloksessions.com/exercises/lat-pulldown): 3 sets of 8-12 pulldowns to your upper chest, 90 s rest.
- [Leg swings](https://bloksessions.com/exercises/leg-swings): 15 front-back and 15 side-to-side swings per leg, 2 rounds.
- [Limit boulder rotation](https://bloksessions.com/exercises/limit-boulder-rotation): 3-4 limit boulders, 3 attempts each, 3-4 min rest. Move on after 3 tries.
- [Limit movement bite](https://bloksessions.com/exercises/wall-limit-bite): 3-4 hard single moves or 2-move links, 3-5 min rest between every attempt. Stop when quality drops.
- [Long-duration density hangs](https://bloksessions.com/exercises/long-duration-density-hangs): 8 hangs of 30 s at moderate effort, 2 min rest.
- [Mantle practice](https://bloksessions.com/exercises/mantle-practice): 4-5 different mantles low to the ground, 3-5 tries each.
- [Max hangs (added weight)](https://bloksessions.com/exercises/max-hangs): 5 hangs of 10 s on a 20 mm edge with added weight, 3 min rest. Add 2 kg after two clean sessions.
- [Metronome climbing](https://bloksessions.com/exercises/metronome-climbing): 6-8 easy boulders to a steady beat, one move per beat. Change tempo every few climbs.
- [Minimum edge hangs](https://bloksessions.com/exercises/minimum-edge-hangs): 4 hangs of 10 s on the smallest edge you can hold for about 15 s, 3 min rest.
- [Movement centres (knees, then hips)](https://bloksessions.com/exercises/movement-centres): 2 easy boulders x 5 laps: step-ups from the high knee, low knee, both, the hips, then your pick.
- [Movement quality warm-up](https://bloksessions.com/exercises/warmup-movement-quality): Brief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.
- [Multiple solutions](https://bloksessions.com/exercises/multiple-solutions): Find at least 2 different ways to climb each of 3-4 boulders, then compare.
- [No-hands climbing](https://bloksessions.com/exercises/no-hands): Slab traverses and easy boulders using your feet only, hands off the holds.
- [No-impact dynos](https://bloksessions.com/exercises/no-impact-dynos): 3 dyno set-ups, 5 jumps each: touch the target, let go before weighting it. 30 s between jumps.
- [Nordic curls](https://bloksessions.com/exercises/nordic-curls): 3 sets of 3-5 slow lowers, 2 min rest. Partial range or band-assisted if full Nordics are too hard.
- [Offset pull-ups](https://bloksessions.com/exercises/offset-pullups): 4 sets of 3-5 pull-ups per side, one hand lower on a towel, 2 min rest.
- [One hand / one foot](https://bloksessions.com/exercises/one-hand-one-foot): Climb each of 4 easy boulders 4 times, each time without a different hand or foot.
- [One-arm dead hangs](https://bloksessions.com/exercises/one-arm-dead-hangs): 3 sets of 10 s per arm on a 20 mm edge, 5 s switch, 3 min rest. Take weight off to stay controlled.
- [One-arm pull-ups](https://bloksessions.com/exercises/one-arm-pullups): 4 sets of 1-3 assisted one-arm pull-ups per arm, alternating arms, 90 s rest.
- [One-hand climbing](https://bloksessions.com/exercises/one-hand-climbing): Climb 3-4 easy boulders per hand using one hand, swinging the free arm for momentum.
- [Open book thoracic rotation](https://bloksessions.com/exercises/open-book-thoracic-rotation): 15-20 slow twists per side lying down, 1-2 s hold, then 10-15 child's pose twists per side.
- [Open-hand 7/3 repeaters](https://bloksessions.com/exercises/open-hand-repeaters-7-3): 5 sets of 6 x (7 s open-hand hang, 3 s off), 3 min rest between sets.
- [Overhead press](https://bloksessions.com/exercises/overhead-press): 4 sets of 5-8 presses overhead, 2 min rest.
- [Overhead shoulder mobility circuit](https://bloksessions.com/exercises/overhead-shoulder-mobility-circuit): 2 rounds of 10 reps: band overhead reaches, wall slides, thread the needle, thoracic extension.
- [Overlapping links](https://bloksessions.com/exercises/overlapping-links): Split your project into sections, then link overlapping chunks. 3-5 min rest.
- [Pancake stretch](https://bloksessions.com/exercises/pancake-stretch): 5 holds of 45 s, 15 s rest between holds.
- [Perfect boulders in the fewest attempts](https://bloksessions.com/exercises/perfect-fewest-attempts): 3-4 new boulders: set an attempt limit (max 10) and try to climb each perfectly within it.
- [Pick-ups](https://bloksessions.com/exercises/no-hang-edge-pulls): 5 pick-ups of 8 s per hand on a lifting edge, 3 s to switch hands, 3 min rest. Track the weight.
- [Pigeon pose](https://bloksessions.com/exercises/pigeon-pose): 2 holds of 30 s per side, alternating sides.
- [Pike push-ups](https://bloksessions.com/exercises/pike-pushups): 3 sets of 6-10 pike push-ups, 90 s rest.
- [Pinch block lifts](https://bloksessions.com/exercises/pinch-block-lifts): 5 lifts of 10 s per hand with a pinch block, 2 min rest.
- [Pistol squats](https://bloksessions.com/exercises/pistol-squats): 4 sets of 3-6 reps per leg, 90 s rest. Use assistance until you can do full reps.
- [Pivoting on one foothold](https://bloksessions.com/exercises/pivoting-one-foothold): 3 rounds: 10 slow hip turns each way on one foothold, then the other foot. Hands light.
- [Plank](https://bloksessions.com/exercises/plank): 3 holds of 30 s on your forearms, 1 min rest. Body in one straight line.
- [Plank clocks](https://bloksessions.com/exercises/plank-clocks): 3 sets of reaches to 1, 3 and 5 o'clock per hand with a light band around both wrists, 1 min rest.
- [Pogos](https://bloksessions.com/exercises/pogos): Swing one leg like a pendulum to power a move. 4-5 moves, 3-5 tries each.
- [Positivity worksheet](https://bloksessions.com/exercises/positivity-worksheet): After a session, write 3 choices that worked, 1 lesson, and 1 action for next time.
- [Powerslap](https://bloksessions.com/exercises/powerslap): From a still position, explode up and slap as high as you can. 6-8 tries per hand.
- [Progressive limit boulder ramp](https://bloksessions.com/exercises/warmup-progressive-limit-boulder-ramp): 2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.
- [Progressive ten](https://bloksessions.com/exercises/board-wall-ten): 5 moderate problems (max 2 tries each), then 5 near-limit problems (max 4 tries each).
- [Project fine tuning](https://bloksessions.com/exercises/project-fine-tuning): Refine 3 old projects, about 10 min each, until they feel smooth and efficient.
- [Pull-ups](https://bloksessions.com/exercises/pullups): 4 sets of 5-8 pull-ups, 2 min rest. Straight arms at the bottom, chin over the bar.
- [Pulling maintenance](https://bloksessions.com/exercises/strength-maintenance-pull): 3-4 sets of 3-5 clean pull-ups or 10 s lock-off holds, 2 min rest. Keep 2-3 reps in reserve.
- [Push-up plus](https://bloksessions.com/exercises/push-up-plus): 3 sets of 10-15 push-ups with a plus at the top: push the floor away so the shoulder blades spread.
- [Push-ups](https://bloksessions.com/exercises/pushups): 3 sets of 10-15 push-ups, 90 s rest. Body in one straight line.
- [Quiet climbing](https://bloksessions.com/exercises/quiet-climbing): 6-8 boulders you can climb first try, with silent hands and feet. Restart if you make noise.
- [Read, say, send](https://bloksessions.com/exercises/read-say-send): 5-6 new boulders: say your sequence out loud before each attempt, then compare.
- [Recruitment pulls](https://bloksessions.com/exercises/recruitment-pulls): 5 max-effort pulls of 5 s per arm, alternating arms, 1 min between pulls.
- [Regeneration flow warm-up](https://bloksessions.com/exercises/warmup-regeneration-flow): Gentle mobility mixed with smooth, easy boulders. Stop before any pump.
- [Regeneration traverse (four stages)](https://bloksessions.com/exercises/warmup-regeneration-traverse): 10 min of easy traversing in 4 stages of 2-3 min: footwork, body position, momentum, then speed.
- [Relaxation exercises](https://bloksessions.com/exercises/relaxation-exercises): 3-5 minutes of slow breathing, a body scan, or muscle relaxation before a hard attempt.
- [Remember all details](https://bloksessions.com/exercises/remember-details): Study 3-4 new boulders for 2 min each, recite every hold and move, then climb them.
- [Repeat hard boulders under time limit](https://bloksessions.com/exercises/hard-repeats-time-limit): 8 boulders 1-2 grades below your max, 5 min each including rest. Climb each one again.
- [Rice bucket routine](https://bloksessions.com/exercises/rice-bucket-routine): 2 rounds of 5 moves x 30 s in a bucket of rice: opens, circles, squeezes, flicks, turns. 10 s rest.
- [Ring row shoulder control](https://bloksessions.com/exercises/ring-row-shoulder-control): 4 sets of 8-12 ring rows, 2 s pause at the top, 90 s rest.
- [Robot exercise](https://bloksessions.com/exercises/robot-exercise): 5-6 easy boulders moving only one body part at a time.
- [Rock-over repeats](https://bloksessions.com/exercises/rock-over-repeats): 3-5 rock-over moves, 3 slow tries per side each.
- [Romanian deadlift](https://bloksessions.com/exercises/romanian-deadlift): 3 sets of 8-10 hip hinges with a weight, 2 min rest. Flat back, slight knee bend.
- [Run-and-jump starts](https://bloksessions.com/exercises/run-and-jump): 3-4 comp-style running starts onto volumes or holds, 5 tries each, 2 min rest.
- [Scapular maintenance](https://bloksessions.com/exercises/strength-scapular-maintenance): 2-3 rounds of 10 scapular pull-ups, 12 band external rotations, and 8 Y/T raises.
- [Scapular pull-ups](https://bloksessions.com/exercises/scapular-pullups): 3 sets of 10 small shoulder-blade pulls from a hang, 1 min rest. Arms stay straight.
- [Seated pike lifts](https://bloksessions.com/exercises/seated-pike-lifts): 3 sets of 10 straight-leg lifts, 1 s hold, 1 min rest.
- [Seated toe reaches](https://bloksessions.com/exercises/seated-toe-tickles): 5 holds of 30 s folding toward your toes, 15 s rest.
- [Session process goals](https://bloksessions.com/exercises/session-process-goals): Before a session, write 1-2 process goals you fully control; after it, tick whether you did them.
- [Shoulder CARs](https://bloksessions.com/exercises/shoulder-cars): 3 slow shoulder circles per direction per arm, 2 rounds.
- [Side plank](https://bloksessions.com/exercises/side-plank): 3 holds of 30 s per side, 30 s rest. Hips high, body in one line.
- [Single-leg calf raises (slow lowers)](https://bloksessions.com/exercises/single-leg-calf-raise-eccentric): 3 sets of 8-12 single-leg calf raises per leg, 1 s up, 1 s hold, 5 s down. 1 min rest.
- [Single-leg Romanian deadlift](https://bloksessions.com/exercises/single-leg-romanian-deadlift): 3 sets of 8 slow reps per leg, 90 s rest. Hips level.
- [Six one-minute reps](https://bloksessions.com/exercises/six-in-six): 6 one-minute windows: climb a 4-6 move problem, rest for the rest of the minute.
- [Skin and finger ramp](https://bloksessions.com/exercises/warmup-skin-grip-ramp): 3-4 rounds of easy climbing plus brief open-hand, half-crimp, and sloper holds. No max hangs.
- [Sloper hang strength](https://bloksessions.com/exercises/sloper-hang-strength): 6 hangs of 10 s on a sloper, 2 min rest. Stop if skin or wrists hurt.
- [Sloth and monkey](https://bloksessions.com/exercises/sloth-and-monkey): 4 boulders x 2 laps: one like a sloth (slow, never stopping), one like a monkey (swinging through).
- [Slow negative pull-ups](https://bloksessions.com/exercises/negative-pullups): 4 sets of 3-5 slow lowers from the top of a pull-up (5 s each), 2 min rest.
- [Slow-motion climbing](https://bloksessions.com/exercises/slow-motion-climbing): 6-8 boulders 2-3 grades below flash, as slowly and precisely as possible.
- [Smearing drill](https://bloksessions.com/exercises/smearing-drill): 6-8 easy slab or vertical boulders, 2 times each, smearing instead of using footholds.
- [Smell the hand](https://bloksessions.com/exercises/smell-the-hand): 4 steep boulders 2-3 grades below flash, 3 times each, pulling your nose to your hand every move.
- [Speed laps (back-to-back runs)](https://bloksessions.com/exercises/speed-laps): 3 sets of 2 back-to-back runs up an easy route, as fast as you can, 4 min rest. Don't look down.
- [Spray wall density circuits](https://bloksessions.com/exercises/spray-wall-density-circuits): Build 12-25 move spray wall circuits, climb each 2-3 times with 3-4 min rest.
- [Square dance](https://bloksessions.com/exercises/square-dance): 3 rounds of 2 min nonstop reach-and-match on a board, 2 min rest.
- [Squat jumps](https://bloksessions.com/exercises/squat-jumps): 3 sets of 5-6 max-effort squat jumps, 90 s rest. Land softly. Stop when the jumps get lower.
- [Squeeze boulders](https://bloksessions.com/exercises/compression-boulders): 5-6 steep compression boulders, 3 attempts each, 2 min rest.
- [Squeeze the block](https://bloksessions.com/exercises/squeeze-the-block): 3 holds of 20 s per leg, pressing a block between knee and elbow, alternating legs.
- [Stabilize dynos](https://bloksessions.com/exercises/stabilize-dynos): Catch easy dynamic moves and freeze for 3 s. 4-5 moves, 3-5 tries each.
- [Standing pancake (tempo reps)](https://bloksessions.com/exercises/standing-pancake-tempo): 3 sets of 4 slow reps: 3 s down, 2 s pause, 2 s up, 1 s pause. 60 s rest between sets.
- [Sticky-man](https://bloksessions.com/exercises/sticky-man): Place each hand and foot once, no readjusting. 5-6 boulders, 3 attempts each.
- [Straight-arm efficiency drill](https://bloksessions.com/exercises/straight-arm-efficiency): 6-8 boulders below your limit, 2 laps each, arms straight wherever possible.
- [Strengths worksheet](https://bloksessions.com/exercises/qualities-worksheet): List 3 strengths, an example of each, and one way to keep each sharp.
- [Structured hard repeats](https://bloksessions.com/exercises/strength-intervals): 6 hard problems you've climbed, 3 times each, 3 min rest between every attempt.
- [Superman back extensions](https://bloksessions.com/exercises/superman): 3 sets of 10 slow lifts, 2 s hold at the top, 1 min rest.
- [System board mirrored repeats](https://bloksessions.com/exercises/system-board-mirrored-repeats): 4-5 sequences climbed on both sides of a system board, 2-3 attempts per side.
- [Tape over holds](https://bloksessions.com/exercises/taped-holds): Cover 2-4 key holds on 3-4 easy boulders, then climb each from memory.
- [Ten-minute portable warm-up](https://bloksessions.com/exercises/warmup-portable-ten-minute): 10 tendon glides per hand, 10-12 band rotations, then 3-4 sets of 5 x 5 s pulls on a portable edge.
- [Tendon glides](https://bloksessions.com/exercises/tendon-glides): 3 rounds of 45 s cycling five hand shapes: straight, tabletop, straight fist, hook fist, full fist.
- [Thoracic extension reset](https://bloksessions.com/exercises/thoracic-extension-reset): 2 rounds of foam roller back extensions at 4-5 spots, 3 breaths each.
- [Three-finger drag hangs](https://bloksessions.com/exercises/three-finger-drag-hangs): 5 hangs of 10 s in a 3-finger drag at moderate load, 2 min rest.
- [Tibialis raises (toe-hook strength)](https://bloksessions.com/exercises/tibialis-raises): 3 sets of 15 slow toe lifts per foot against a light backpack or band, 45 s rest.
- [Time your boulders](https://bloksessions.com/exercises/time-your-boulders): 4-5 easy boulders, 3 timed climbs each. Get faster without getting sloppy.
- [Timed send burns](https://bloksessions.com/exercises/timed-send-burns): 4 near-send boulders, 6 min window each including attempts, 2 min between.
- [Toe hooks](https://bloksessions.com/exercises/toe-hooks): Practice toe hooks on 5-6 steep moves or features, 3 tries per side.
- [Toe-pull tension drill](https://bloksessions.com/exercises/toe-pull-tension-drill): 3-4 toe hook moves: pause 2 s in tension, then move one limb. 3 tries per side.
- [Training reflection](https://bloksessions.com/exercises/training-reflection): After a session, write what you trained, how your body took it, and one change to the training.
- [Turkish get-up control](https://bloksessions.com/exercises/turkish-get-up-control): 3 sets of 2 slow get-ups per side with a light kettlebell, 90 s rest.
- [Typewriter pull-ups](https://bloksessions.com/exercises/typewriter-pullups): 4 sets of 3-5 typewriter pull-ups (side to side at the top), 2 min rest.
- [Under pressure](https://bloksessions.com/exercises/under-pressure): 5-6 familiar boulders with a timer, one-attempt rule, or camera. Debrief after each go.
- [Up-and-down boulders](https://bloksessions.com/exercises/up-down-boulders): 5 easy boulders, 2 laps each: climb up, then all the way back down. 1 min rest.
- [Upper trap and levator stretch](https://bloksessions.com/exercises/upper-trap-levator-stretch): 2 x 30 s per side ear-to-shoulder, then 2 x 30 s nose-to-armpit, holding the other shoulder down.
- [Vary tempo](https://bloksessions.com/exercises/vary-tempo): 4-5 boulders, each climbed 3 times: normal speed, very slow, then fast.
- [Visualize your project](https://bloksessions.com/exercises/visualization): Before a project attempt, rehearse every move in your head, 3 times in real time.
- [Wall angel hold](https://bloksessions.com/exercises/wall-angel-hold): 3 holds of 60 s, back flat on a wall, elbows at shoulder height pressing into the wall, 45 s rest.
- [Wall ramp](https://bloksessions.com/exercises/warmup-wall-ramp): 8-12 boulders from very easy to just below flash, ending in today's main style.
- [Wall squat](https://bloksessions.com/exercises/wall-squat): 3 sets of 8-10 squats facing a wall, 5-10 s hold at the bottom, 1 min rest.
- [Warm-up on the wall](https://bloksessions.com/exercises/wall-warm-up): Easy problems, a little harder each time, until you're warm. Set the time you need.
- [Weight-vest bouldering](https://bloksessions.com/exercises/weighted-bouldering): 4-6 problems 2-3 grades below max in a light weight vest, 2 attempts each, 3 min rest.
- [Weighted pull-ups](https://bloksessions.com/exercises/weighted-pullups): 2 warm-up sets, then 5 sets of 3 pull-ups at about 85% of your 2-rep max, 3 min rest.
- [Windshield wiper core](https://bloksessions.com/exercises/windshield-wiper-core): 3-4 sets of 4-6 slow wipers per side, 2 min rest. Scale with bent knees or lying down.
- [World's greatest stretch](https://bloksessions.com/exercises/worlds-greatest-stretch): 5 slow reps per side: lunge, elbow toward the floor, then rotate and reach up.
- [Wrist and forearm stretch](https://bloksessions.com/exercises/wrist-forearm-extensor-stretch): 2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.
- [Wrist extensor eccentrics](https://bloksessions.com/exercises/wrist-extensor-eccentrics): 3 sets of 15 slow wrist lowers per hand with a light dumbbell, 1 min rest.
- [Wrist flexor eccentrics](https://bloksessions.com/exercises/wrist-flexor-eccentrics): 3 sets of 8-15 slow palm-up wrist lowers per hand, 5 s each, 1 min rest. The other hand lifts.
- [Y-T raises](https://bloksessions.com/exercises/yt-raises): 3 sets of 8 Y raises and 8 T raises, lying face down, 1 min rest. Light or no weight.

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