Two On-The-Wall Bouldering Exercises

I’ve found these to be hugely beneficial for my power-endurance and mental stamina, hope you all can use them too! They are great for a training sesh when you don’t want it to feel too much like training.

The Power Pyramid

This pyramid consists of 28 total boulder problems that must be completed in 60 minutes. You are allowed to repeat boulder problems but only if you have to. The sequence of grades (not the actual grades!) are as follows:

8 - 4 - 2 - 2 - 4 - 8

For instance, my personal pyramid is:

8 v5s - 4 v6s - 2 v7s - 2 v7s - 4 v6s - 8 v5s

Adjust the grades to your ability, and remember the goal is to complete all 28 in an hour! The hardest grade of the pyramid should be one you would have relative ease redpointing if you were fresh.

*An extension of this would be 36 problems in 90 minutes, using an 8-6-4-4-6-8 sequence.

4x4’s With Benefits

For this exercise, choose 4 different boulder problems a few grades below your limit, but ones you still need effort for. Complete those problems one after the other, chop chop!

After you’ve completed the 4th problem run over to your hangboard and bust out 20 pull-ups. You can drop off the hangboard but you MUST complete 20, even if they are kicking/grunting/fugly pull-ups.

After the pull-ups, do 50 sit-ups.

After the sit-ups, do it all over again!

Repeat another 3 times for a total of 4 reps. 4x4’s!

Hope this helps a little, let me know how it goes!