8 ROCK CLIMBING WORKOUTS
DRILL 01GET READY!
0102 03 040506
01 02 03
0405
Grippul or 20mm EdgeDumbbellsBarbell Pull-Up BarMatClimbing Wall
06
8 ROCK CLIMBING WORKOUTS
DRILL 01
3 SETS, 7 REPS
FINGER TRAINING01 Attach a Grippul to a weight plate02 Holding the Grippul in one hand, squat and stand03 Hold for 3 seconds before squatting to rest the weight on the ground
8 ROCK CLIMBING WORKOUTS
DRILL 02
3 SETS, 7 REPS PER SIDE
HAMMER CURL01 Holding a dumbbell in each hand, curl one across your chest02 Keep your elbow pinned to your side to isolate your bicep03 Lower your hand and repeat on other side
8 ROCK CLIMBING WORKOUTS
3 SETS, 7 REPS
DRILL 03
BENCH PRESS01 Grab the bar in a wide grip and lift it off the rack02 Lower it to your chest, then lift it up 03 Repeat move for the set, then place bar on the rack
8 ROCK CLIMBING WORKOUTS
3 SETS, 7 REPS
DRILL 04
WIDE PULL-UPS01 Grab the bar in a wide grip and pull up02 Reach the bar with your chin and lower down03 To modify, use a resistance band to assist your bodyweight
8 ROCK CLIMBING WORKOUTS
3 CIRCUITS, 10 REPS EACH
DRILL 05
MCGILL BIG 3: CURL UP01 Lay on your back with one knee bent. Place hands under lower back02 Engage core, curl head and shoulders up, hold for 5 seconds, lower down03 Switch legs halfway through set
8 ROCK CLIMBING WORKOUTS
3 CIRCUITS, 10 REPS EACH
MCGILL BIG 3: SIDE PLANK01 Lay on your side, elbow under your shoulder, legs straight02 Lift hips, engage core and hold for 5 seconds03 Lower and repeat move, switching sides halfway through set
DRILL 05
8 ROCK CLIMBING WORKOUTS
MCGILL BIG 3: BIRD-DOG01 Begin on hands and knees, with spine and neck neutral 02 Engage core, lift left leg and right arm, hold for 5 seconds03 Lower down and repeat. Switch sides halfway through set
DRILL 05
3 CIRCUITS, 10 REPS EACH
8 ROCK CLIMBING WORKOUTS
3 SETS, 7 REPS
DRILL 06
WALL SITS01 With your back flat against a wall, lower down to a sitting position02 .QHHV�VKRXOG�EH�EHQW�DW�D���ŤDQJOH03 Hold for 5 to 10 seconds and raise up
8 ROCK CLIMBING WORKOUTS
3 SETS, 8 REPS
DRILL 07
TOE TAPS01 Grab two holds and cross your right leg to tap the left side of the wall02 Reach as far as you can, then cross left leg to right side03 Engage your core and repeat for full set
8 ROCK CLIMBING WORKOUTS
5 TO 10 SECOND HOLDS
DRILL 08
ISOMETRIC HOLDS01 Establish four points of contact on the wall02 Hold for 5 to 10 seconds, or as long as you can handle03 Try different positions to train different muscles
8 ROCK CLIMBING WORKOUTS
DRILL 01GREAT JOB !
GEAR UP FOR THE WALLShop adidas Climbing Gear
PICK A PLAYLIST TO ENERGIZE YOUR NEXT WORKOUT!Find your beat
WANT MORE DRILLS AND FITNESS TIPS?Tap to learn more