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