Progressive hangs plus lower body mobility. Intensity 4–7/10, progressively ramp RPE. This warm-up opens your range of motion while warming up your hips, pulling muscles, and fingers.
Block 1
- 3–5 Min Aerobic Warm Up — Fan Bike or Incline Treadmill Walk
Block 2
- 20 Seconds Bar Dead Hang
- 20 Seconds Rack Assisted Squat Hold
- 10 Bar Scap Retractions
- 6–10 Rack Assisted Squats
- 10 Bar 1/4 Pull Ups
- 5 Curtsey Lunge left
- 5 Curtsey Lunge right
- 3–5 Bar Pull Ups
- 6 Rack Assisted Cossack Squat
Block 3
- 15–20 Second Progressive Hangboard Hangs (Feet On Ground) — 20–30mm Edge, choose your grip
- 10 Second Copenhagen Plank left
- 10 Second Copenhagen Plank right
- 10 Second Kneeling Side Plank left
- 10 Second Kneeling Side Plank right
Block 4
- 5–7 Second Hangboard Hangs (Feet On or Off Ground) — 20–25mm Edge, same grip as before
Block 5
- 3 Hangboard Pull Ups — 20–25mm Edge, same grip as before
This is your warm-up, not your workout. Keep the intensity at 4–7/10 and progressively ramp RPE as you move through the blocks. You should feel ready to climb — not fatigued — when you finish.