Workouts will be posted on a twice a week schedule. Climb Fit recommends that this program be done on a twice a week schedule with one day of rest between workout days. These workouts are designed as a supplement to you normal climbing routines and sessions.

Workout for March 8, 2010:

Terrible Two's

Two rounds for time:
22 Moves of traversing
2 Boulder Problems
22 Push Ups
22 V-Ups
22 Wall Ball Sit Ups
22 Wall Balls
22 Burpees
222M Row
Obj: Power/ Power Endurance, Opposing muscle groups, Core Power, Fitnesss, Cardio. 

Notes: Make sure for the climbing portion you are pushing yourself and working hard. Climbing up and down a long boulder problem is a good strategy, or if your gym has bouldering circuits set. The boulder problems should also be ones that are difficult for you but that you can do, moves should be at your limit, you are able to make the moves but barely. Keep in mind that the second set will be harder, this is when you will really need to focus. Part of climbing is being able to pull through hard sections of routes when you are very tired.
For the V-Ups: Start sitting on your butt in a balled up position, hips and knees at 90 degrees. Arms will be strait and horizontal to the ground. You will then extend, leaning back and straitening the leggs. Ball up and extend. Top of back and feet never touch the ground. 

For the Wall Ball Sit Ups: You will need a 8lb-12lb medicine ball. Against a wall holding the med ball, do a sit up, in the up position, throw the ball to a 4 foot target, catch the ball and go down. Try to focus on hitting the target perfectly every time and not letting the ball hit you.  

For the Wall Balls: Use a 12lb-20lb med ball. Same concept as the wall ball sit ups, but doing sqats. Holding the med ball, stand in front of a wall (aprox 3 feet), feet shoulder width apart, do a squat going down till your knees are at 90 degrees no more, stand and throw ball as high as possible catch and do another squat.

This workout is long and intense, remember that it is for time and you can rest whenever you want. You will do better and earn a better time if you pace yourself.

PLEASE POST ALL TIMES AND COMMENTS TO CLIMB FIT ON FACEBOOK AND TWITTER.


Workout for March 3, 2010:

AMRAP in 20min:
25 Moves of Climbing
100 Jump Ropes
200m Row or Run
Obj: Endurance, Cardio, Fitness

Notes: AMRAP= As Many Rounds As Possible, do the three exercises in order as many times as you can in 20 minutes.

For the climbing, traverse or link boulder problems or circuits. These moves should be moderately difficult, the moves should not bo so hard that you fall off the wall before completeing 25 moves.

For the jump ropes, just jump rope 100 times.

For the 200m row/run, if you do not have a row machine, run 200 meters. If you have access to a row machine make sure you are using proper form (most row machines have directions on them).
 
PLEASE POST ALL TIMES AND COMMENTS TO CLIMB FIT ON FACEBOOK AND TWITTER.


Workout for March 1, 2010:

Welcome to Climb Fit:
5 Rounds for time of:
4 Boulder Problems
20 burpees
30 knees to chest
Obj: Power Endurance, Fitness, Core Power.

Notes: The boulder problems you choose should be difficult, but ones you can still do first try.If you fall move to next boulder problem. If you fall on any of the problems on your first set they are too hard, choose an easier boulder problem. However, if you complete all boulder problems during workout they are too easy and you need to choose harder boulder problems. Keep in mind, the longer the boulder problems the better the results.

For the burpees, stand up strait arms above head, jump, immediately go into push up position, do a push up, then back to standing position. Feet are always together for this exercise, and you must do push up for rep to count.

For knees to chest: Hanging on bar or jugs on hangboard, legs together and bring knees up to touch chest.

TO MAKE THIS HARDER: Do 25 burpees and sub out knees to chest for knees to elbows.

PLEASE POST ALL TIMES AND COMMENTS TO CLIMB FIT ON FACEBOOK AND TWITTER.