Progressive Hangs + 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
1 ROUND
- •3–5 Min Aerobic Warm Up — Fan Bike or Incline Treadmill Walk
BLOCK 2
1 ROUND
- •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
2–3 ROUNDS · REST 60–120 SEC
- •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
2–3 ROUNDS · REST 60–120 SEC
- •5–7 Second Hangboard Hangs (Feet On or Off Ground) — 20–25mm Edge, same grip as before
BLOCK 5
1–3 ROUNDS · REST 60–120 SEC
- •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.