Force
Online climbing training
Finger strength
Submaximal suspensions
Objective: develop adaptations in soft tissues such as pulleys, ligaments, and tendons.
Adjust the grip depth to be able to hang with both arms while respecting the CE proposed in each set.
You can apply this method to different things. grips like semi-arched or semi-extended strips.
If you are interested in working with different grips and positions, reduce the number of sets for each one or separate the grips on different days.
If you have never performed suspensions before, we suggest you start with the introductory proposal.
Tip: You can do this at the beginning of your strength training session, after a good warm-up.
8-week training proposal
Perform the following suspension sessions 2 times a weekwith a minimum rest of 48 hours between them. Adjust the load to not to reach a decision. If you need to, you can download some weight.
We recommend you work on your strength. at the start of the session.
Initiation Proposal
1 Cycle
Week 1
3 x 2 reps x 8'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 3 reps x 8'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 4 reps x 8'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 4 reps x 8'' (40'') x minimum grip / 60'' / 3'
2 Cycle
Week 1
3 x 2 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 3 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 4 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 4 reps x 10'' (40'') x minimum grip / 60'' / 3'
Propuesta 1
1 Cycle
Week 1
3 x 6 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 7 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 8 reps x 10'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 8 reps x 10'' (40'') x minimum grip / 60'' / 3'
2 Cycle
Week 1
3 x 4 reps x 12'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 5 reps x 12'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 6 reps x 12'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 6 reps x 12'' (40'') x minimum grip / 60'' / 3'
Propuesta 2
1 Cycle
Week 1
3 x 6 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 6 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 8 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 8 reps x 15'' (40'') x minimum grip / 60'' / 3'
2 Cycle
Week 1
3 x 6 reps x 12'' (30'') x minimum grip / 45'' / 3'
Week 2
3 x 6 reps x 12'' (30'') x minimum grip / 45'' / 3'
Week 3
3 x 8 reps x 12'' (30'') x minimum grip / 45'' / 3'
Week 4
3 x 8 reps x 12'' (30'') x minimum grip / 45'' / 3'
Propuesta 3
1 Cycle
Week 1
3 x 6 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 2
3 x 6 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 3
3 x 8 reps x 15'' (40'') x minimum grip / 60'' / 3'
Week 4
3 x 8 reps x 15'' (40'') x minimum grip / 60'' / 3'
2 Cycle
Week 1
3 x 6 reps x 12'' (25'') x minimum grip / 30'' / 3'
Week 2
4 x 6 reps x 12'' (25'') x minimum grip / 30'' / 3'
Week 3
3 x 6 reps x 10'' (20'') x minimum grip / 30'' / 3'
Week 4
4 x 6 reps x 10'' (20'') x minimum grip / 30'' / 3'
Maximum suspensions
Method for improve finger strength.
Works at strips between 14 and 22 mm deep where you can hang with both arms using your body weight. Adjust the weight in each set to maintain the proposed CE (Continuous Exercise).
We will primarily work on gripping rulers semi-arch or extension and planes, But not for thumb-bracing. If you have a lot of experience, a high skill level, and need more specific and demanding stimuli, you can apply this method to the holds that best characterize your climbs.
Always make sure having warmed up thoroughly and be fully recovered to train with this method.
8-week training proposal
Perform the following suspension sessions 2 times a weekwith a minimum rest of 48 hours between sets. You must adjust the sets so that you reach failure in the last one.
We recommend you work on your strength. at the start of the session.
Propuesta 1
1 Cycle
Week 1
3 x 12'' (24'') x max. ballast / 2'
Week 2
4 x 12'' (24'') x max. ballast / 2'
Week 3
5 x 12'' (24'') x max. ballast / 2'
Week 4
5 x 12'' (24'') x max. ballast / 2'
2 Cycle
Week 1
3 x 10'' (20'') x max. ballast / 2'
Week 2
4 x 10'' (20'') x max. ballast / 2'
Week 3
5 x 10'' (20'') x max. ballast / 2'
Week 4
5 x 10'' (20'') x max. ballast / 2'
Propuesta 2
1 Cycle
Week 1
4 x 10'' (20'') x max. ballast / 2'
Week 2
5 x 10'' (20'') x max. ballast / 2'
Week 3
6 x 10'' (20'') x max. ballast / 2'
Week 4
6 x 10'' (20'') x max. ballast / 2'
2 Cycle
Week 1
4 x 10'' (18'') x max. ballast / 3'
Week 2
5 x 10'' (18'') x max. ballast / 3'
Week 3
6 x 10'' (18'') x max. ballast / 3'
Week 4
6 x 10'' (18'') x max. ballast / 3'
Propuesta 2
1 Cycle
Week 1
4 x 10'' (18'') x max. ballast / 2'
Week 2
5 x 10'' (18'') x max. ballast / 2'
Week 3
6 x 10'' (18'') x max. ballast / 2'
Week 4
6 x 10'' (18'') x max. ballast / 2'
2 Cycle
Week 1
3 x 6 reps x 12'' (25'') x minimum grip / 30'' / 3'
Week 2
4 x 6 reps x 12'' (25'') x minimum grip / 30'' / 3'
Week 3
3 x 6 reps x 10'' (20'') x minimum grip / 30'' / 3'
Week 4
4 x 6 reps x 10'' (20'') x minimum grip / 30'' / 3'
Minimum suspensions, strip
Method for improve finger strength.
Works at strips between 14 and 22 mm deep where you can hang with both arms using your body weight. Adjust the weight in each set to maintain the proposed CE (Continuous Exercise).
We will primarily work on gripping rulers semi-arch or extension and planes, But not for thumb-bracing. If you have a lot of experience, a high skill level, and need more specific and demanding stimuli, you can apply this method to the holds that best characterize your climbs.
Always make sure having warmed up thoroughly and be fully recovered to train with this method.
Tip: Perform the following suspension training sessions twice a week with a minimum rest of 48-72 hours between sessions. You must be fully recovered to undertake this type of training. always at the beginning of the session.
8-week training proposal
Perform the following suspension sessions 2 times a weekwith a minimum rest of 48 hours between sets. You must adjust the sets so that you reach failure in the last one.
We recommend you work on your strength. at the start of the session.
Propuesta 1
1 Cycle
Week 1
3 x 12'' (24'') x minimum grip / 2'
Week 2
4 x 12'' (24'') x minimum grip / 2'
Week 3
5 x 12'' (24'') x minimum grip / 2'
Week 4
5 x 12'' (24'') x minimum grip / 2'
2 Cycle
Week 1
3 x 10'' (20'') x minimum grip / 2'
Week 2
4 x 10'' (20'') x minimum grip / 2'
Week 3
5 x 10'' (20'') x minimum grip/ 2'
Week 4
5 x 10'' (20'') x minimum grip / 2'
Propuesta 2
1 Cycle
Week 1
4 x 10'' (20'') x minimum grip / 2'
Week 2
5 x 10'' (20'') x minimum grip / 2'
Week 3
6 x 10'' (18'') x minimum grip / 2'
Week 4
6 x 10'' (18'') x minimum grip / 2'
2 Cycle
Week 1
3 x 8'' (16'') x minimum grip / 3'
Week 2
4 x 8'' (16'') x minimum grip / 3'
Week 3
5 x 8'' (16'') x minimum grip/ 3'
Week 4
5 x 8'' (16'') x minimum grip/ 3'
Propuesta 3
1 Cycle
Week 1
3 x 10'' (18'') x minimum grip / 3'
Week 2
4 x 10'' (18'') x minimum grip / 3'
Week 3
5 x 8'' (16'') x minimum grip / 3'
Week 4
5 x 8'' (16'') x minimum grip / 3'
2 Cycle
Week 1
3 x 6'' (14'') x minimum grip / 3'
Week 2
4 x 6'' (14'') x minimum grip / 3'
Week 3
5 x 6'' (14'') x minimum grip / 3'
Week 4
5 x 6'' (14'') x minimum grip / 3'
Jumps to a crimp
Method for improve explosive finger strength.
Works at strips between 12 and 22 mm deep where you can hang with both arms using your body weight. Adjust the grip depth to perform the number of jumps specified in each set.
It works on semi-arched or extended rulers and/or flat ones, but not on rulers arched with the thumb.
Always make sure to have warmed up thoroughly and be fully recovered to train with this method.
Tip: Complete this exercise 2 days a week with a minimum rest period of 48-72 hours Among them. You must be fully recovered to apply this type of training. always at the beginning of the session.
8-week training proposal
Perform the following suspension sessions 2 times a weekwith a minimum rest of 48 hours between sets. You must adjust the sets so that you reach failure in the last one.
We recommend you work on your strength. at the start of the session.
Propuesta 1
1 Cycle
Week 1
3 sets x 4 jumps / 2'
Week 2
3 sets x 6 jumps / 2'
Week 3
3 sets x 8 jumps / 2'
Week 4
3 sets x 8 jumps / 2'
2 Cycle
Week 1
4 sets x 4 jumps / 2'
Week 2
4 sets x 6 jumps / 2'
Week 3
4 sets x 8 jumps / 2'
Week 4
4 sets x 8 jumps / 2'
Propuesta 2
1 Cycle
Week 1
4 sets x 8 jumps / 2'
Week 2
5 sets x 8 jumps / 2'
Week 3
6 sets x 8 jumps / 2'
Week 4
6 sets x 8 jumps / 2'
2 Cycle
Week 1
3 sets x 6 jumps / 2'
Week 2
4 sets x 6 jumps / 2'
Week 3
5 sets x 6 jumps / 2'
Week 4
5 sets x 6 jumps / 2'
Propuesta 3
1 Cycle
Week 1
3 sets x 6 jumps / 2'
Week 2
4 sets x 6 jumps / 2'
Week 3
5 sets x 6 jumps / 2'
Week 4
5 sets x 6 jumps / 2'
2 Cycle
Week 1
4 sets x 4 jumps / 2'
Week 2
4 sets x 6 jumps / 2'
Week 3
4 sets x 8 jumps / 2'
Week 4
4 sets x 8 jumps / 2'
Weighted pliers
Method for Improve grip strength on pliers of different widths.
It works with three different clamp widths –narrow, medium, and wide– to fit your hand size. Adjust the weight in each position to comply with the proposed CE.
Start with the width that's most difficult for you And finish all sets with a one-width grip before moving on to the next. Remember to bend your knees and lift the weight on the extension while keeping your back straight.
Make sure to adjust the weight of each clamp width daily to properly regulate the intensity of the exercise.
Tip:
Perform the following pinching sessions 2 days a week with a minimum rest of 48 hours between them.
You can include 3 different widths in the same session or just the one that is most difficult for you.
You must be fully recovered to apply this type of training, always at the beginning of the session.
8-week training proposal
Perform the following pinching sessions 2 days a week with a minimum rest of 48 hours between them.
You can include 3 different widths (In that case, you will have to repeat the exercise proposed for each week 3 times in the same session) in the same session or just the one that costs you the most.
You must be fully recovered to apply this type of training, always at the beginning of the session.
Propuesta 1
1 Cycle
Week 1
4 x 12'' (24'') x max. weight / 2'
Week 2
5 x 12'' (24'') x max. weight / 2'
Week 3
6 x 12'' (24'') x max. weight / 2'
Week 4
6 x 12'' (24'') x max. weight / 2'
2 Cycle
Week 1
3 x 10'' (20'') x max. weight / 2'
Week 2
4 x 10'' (20'') x max. weight / 2'
Week 3
5 x 10'' (20'') x max. weight / 2'
Week 4
5 x 10'' (20'') x max. weight / 2'
Propuesta 2
1 Cycle
Week 1
4 x 10'' (20'') x max. weight / 2'
Week 2
5 x 10'' (20'') x max. weight / 2'
Week 3
6 x 10'' (20'') x max. weight / 2'
6 x 10'' (20'') x max. weight / 2'
2 Cycle
Week 1
4 x 10'' (18'') x max. weight / 2'
Week 2
5 x 10'' (18'') x max. weight / 2'
Week 3
6 x 10'' (18'') x max. weight / 2'
Week 4
6 x 10'' (18'') x max. weight / 2'
Propuesta 3
1 Cycle
Week 1
4 x 10'' (18'') x max. weight / 2'
Week 2
5 x 10'' (18'') x max. weight / 2'
Week 3
6 x 8'' (16'') x max. weight / 3'
Week 4
6 x 8'' (16'') x max. weight / 3'
2 Cycle
Week 1
4 x 8'' (14'') x max. weight / 3'
Week 2
5 x 8'' (14'') x max. weight / 3'
Week 3
6 x 8'' (14'') x max. weight / 3'
Week 4
6 x 8'' (14'') x max. weight / 3'
Tensile and compressive strength
Dominated
Pull-ups on a bar
Method for training the maximum traction force.
Grip the bar with a pronated grip (back of your hand facing you), at a comfortable width. Maintain tension in your shoulders throughout the pull-up; don't let go completely.
It is important to try always move at the maximum possible speed during the upward phase and perform a controlled descent on each repetition. Also try to not being able to perform all possible repetitionsThat is, do not exhaust the CE, respect the proposed one.
8-week training proposal
Perform the following pull-up exercises. 2 days a week with a minimum rest period of 48 hours 72 hours between them.
We recommend you work on your strength. at the start of the session. You can vary the opening of your hands to work different angles and target different muscles. Always keep your palms facing down (pronation).
Maximum weight This refers to the maximum weight you are able to lift for the pull-ups indicated in the effort level (in parentheses). If you are unable to reach that number, you will need to reduce the weight (you can use pulleys, resistance bands, etc.).
Propuesta 1
1 Cycle
Week 1
2 x 10 (22) x max. weight / 2'
Week 2
3 x 10 (20) x max. weight / 2'
Week 3
4 x 10 (20) x max. weight / 2'
Week 4
4 x 10 (20) x max. weight / 2'
2 Cycle
Week 1
3 x 8 (18) x max. weight / 2'
Week 2
4 x 8 (18) x max. weight / 2'
Week 3
5 x 8 (16) x max. weight / 2'
Week 4
5 x 8 (16) x max. weight / 2'
Propuesta 2
1 Cycle
Week 1
3 x 8 (18) x max. weight / 2'
Week 2
4 x 8 (18) x max. weight / 2'
Week 3
5 x 8 (16) x max. weight / 2'
Week 4
5 x 8 (16) x max. weight / 2'
2 Cycle
Week 1
4 x 6 (14) x max. weight / 2'
Week 2
5 x 6 (14) x max. weight / 2'
Week 3
6 x 6 (14) x max. weight / 2'
Week 4
6 x 6 (14) x max. weight / 2'
Propuesta 3
1 Cycle
Week 1
3 x 6 (14) x max. weight / 2'
Week 2
4 x 6 (14) x max. weight / 2'
Week 3
4 x 6 (12) x max. weight / 2'
Week 4
5 x 6 (12) x max. weight / 2'
2 Cycle
Week 1
2 x 5 (10) x max. weight / 2'
Week 2
3 x 5 (10) x max. weight / 2'
Week 3
4 x 5 (10) x max. weight / 2'
Week 4
4 x 4 (8) x max. weight / 2'
Asymmetrical pull-ups
Method for training the maximum traction force.
Regulates the intensity for the number of repetitions and CE
proposed in each series with the asymmetry of the hands.
It's important to try to move at the maximum possible speed in each repetition, as well as not being able to perform all possible repetitionsThat is, not exhausting the CE and respecting the proposed one.
8-week training proposal
Perform the following pull-up exercises. 2 days a week with a minimum rest period of 48 hours 72 hours between them.
We recommend you work on your strength. at the start of the session. You can vary the opening of your hands or point them upwards (supination) or downwards (pronation) to work different angles and target different muscles.
Propuesta 1
1 Cycle
Week 1
2 x 6 (14) x max. weight / 2'
Week 2
3 x 6 (14) x max. weight / 2'
Week 3
4 x 6 (14) x max. weight / 2'
Week 4
4 x 6 (14) x max. weight / 2'
2 Cycle
Week 1
3 x 5(12) x max. weight / 2'
Week 2
4 x 5 (12) x max. weight / 2'
Week 3
3 x 5 (10) x max. weight / 3'
Week 4
4 x 5 (10) x max. weight / 3'
Propuesta 2
1 Cycle
Week 1
3 x 5 (10) x max. weight / 2'
Week 2
4 x 5 (10) x max. weight / 2'
Week 3
5 x 5 (10) x max. weight / 2'
Week 4
5 x 5 (10) x max. weight / 2'
2 Cycle
Week 1
3 x 4 (8) x max. weight / 3'
Week 2
4x 4 (8) x max. weight / 3'
Week 3
5 x 4 (8) x max. weight / 3'
Week 4
5 x 4 (8) x max. weight / 3'
Propuesta 3
1 Cycle
Week 1
3 x 4 (8) x max. weight / 3'
Week 2
4 x 4 (8) x max. weight / 3'
Week 3
3 x 3 (6) x max. weight / 3'
Week 4
4 x 3 (6) x max. weight / 3'
2 Cycle
Week 1
2 x 3 (5) x max. weight / 3'
Week 2
3 x 3 (5) x max. weight / 3'
Week 3
3 x 3 (5) x max. weight / 3'
Week 4
2 x 2 (4) x max. weight / 3'
Typewriter controls
Method for training the maximum traction force.
It is important to try always move at the maximum possible speed in each repetition, as well as not performing all possible repetitions, that is, not exhausting the CE and respecting the proposed one.
8-week training proposal
Perform the following pull-up exercises. 2 days a week with a minimum rest period of 48 hours 72 hours between them.
We recommend you work on strength at the beginning of the session. You can increase the intensity of the exercise to regulate CE by increasing the asymmetry in the hand grip and/or adding weight.
Propuesta 1
1 Cycle
Week 1
2 x 6 (14) x max. weight / 2'
Week 2
3 x 6 (14) x max. weight / 2'
Week 3
4 x 6 (14) x max. weight / 2'
Week 4
4 x 6 (14) x max. weight / 2'
2 Cycle
Week 1
3 x 5 (12) x max. weight / 2'
Week 2
4 x 5 (12) x max. weight / 2'
Week 3
3 x 5 (10) x max. weight / 3'
Week 4
4 x 5 (10) x max. weight / 3'
Propuesta 2
1 Cycle
Week 1
3 x 5 (12) x max. weight / 2'
Week 2
4 x 5 (12) x max. weight / 2'
Week 3
4 x 5 (10) x max. weight / 3'
Week 4
5 x 5 (10) x max. weight / 3'
2 Cycle
Week 1
3 x 4 (8) x max. weight / 3'
Week 2
4 x 4 (8) x max. weight / 3'
Week 3
5 x 4 (8) x max. weight / 3'
Week 4
5 x 4 (8) x max. weight / 3'
Propuesta 3
1 Cycle
Week 1
3 x 4 (8) x max. weight / 3'
Week 2
4 x 4 (8) x max. weight / 3'
Week 3
5 x 4 (8) x max. weight / 3'
Week 4
5 x 4 (8) x max. weight / 3'
2 Cycle
Week 1
2 x 3 (6) x max. weight / 3'
Week 2
3 x 3 (6) x max. weight / 3'
Week 3
3 x 3 (6) x max. weight / 3'
Week 4
2 x 3 (5) x max. weight / 3'
Campus
Tensile and compressive strength - Campus 1
Exercises to develop the explosive finger strength and traction.
Work on a strip of 15-24 mm If you want to focus the session more on the fingers and on crimps or holds higher than 24 mm in depth if the goal is to develop the explosive pulling force.
Adjust the distance of the bars in each exercise to find a distance that presents a challenge and that, even if you succeed, is difficult for the proposed number of repetitions.
8-week training proposal
Perform the following series of exercises.
We recommend you work on strength at the beginning of the session. You can increase the intensity of the exercise to regulate CE by increasing the asymmetry in the hand grip and/or adding weight.
Proposal for 8 weeks
1 Cycle
Week 1
Powerslap
2 x 6 moves x max. speed / 2'
Alternating climbs joining
2 x 4 moves x max. speed / 2'
Alternating climbs without joining
2 x 2 moves x max. speed / 2'
Week 2
Powerslap
2 x 6 moves x max. speed / 2'
Alternating climbs joining
2 x 4 moves x max. speed / 2'
Alternating climbs without joining
2 x 2 moves x max. speed / 2'
Week 3
Powerslap
3 x 6 moves x max. speed / 2'
Alternating climbs joining
3 x 4 moves x max. speed / 2'
Alternating climbs without joining
3 x 2 moves x max. speed / 2'
Week 4
Powerslap
3 x 6 moves x max. speed / 2'
Alternating climbs joining
3 x 4 moves x max. speed / 2'
Alternating climbs without joining
3 x 2 moves x max. speed / 2'
2 Cycle
Week 1
Powerslap
4 x 6 moves x max. speed / 2'
Alternating climbs joining
4 x 4 moves x max. speed / 2'
Alternating climbs without joining
4 x 2 moves x max. speed / 2'
Week 2
Powerslap
5 x 6 moves x max. speed / 2'
Alternating climbs joining
5 x 4 moves x max. speed / 2'
Alternating climbs without joining
5 x 2 moves x max. speed / 2'
Week 3
Powerslap
4 x 6 moves x max. speed / 2'
Alternating climbs joining
4 x 4 moves x max. speed / 2'
Alternating climbs without joining
4 x 2 moves x max. speed / 2'
Week 4
Powerslap
5 x 6 moves x max. speed / 2'
Alternating climbs joining
5 x 4 moves x max. speed / 2'
Alternating climbs without joining
5 x 2 moves x max. speed / 2'
Tensile and compressive strength - Campus 2
Exercises to develop the explosive finger strength and traction.
Work on a strip of 15-24 mm If you want to focus the session more on the fingers and on crimps or holds higher than 24 mm in depth if the goal is to develop the explosive pulling force.
Adjust the distance of the bars in each exercise to find a distance that presents a challenge and that, even if you succeed, is difficult for the proposed number of repetitions.
Maximum jump with 2 hands at the same time
Two-handed ascending and descending jumps
Alternating rise without joining
8-week training proposal
Perform the following series of exercises.
We recommend you work on strength at the beginning of the session. You can increase the intensity of the exercise to regulate CE by increasing the asymmetry in the hand grip and/or adding weight.
1 Cycle
Week 1
Two-handed jump at the same time
2 x 2 moves x max. speed / 2'
Alternating two-handed jump
2 x 4 moves x max. speed / 2'
Alternating climbs without joining
2 x 6 moves x max. speed / 2'
Week 2
Two-handed jump at the same time
2 x 2 moves x max. speed / 2'
Alternating two-handed jump
2 x 4 moves x max. speed / 2'
Alternating climbs without joining
2 x 6 moves x max. speed / 2'
Week 3
Two-handed jump at the same time
3 x 2 moves x max. speed / 2'
Alternating two-handed jump
3 x 4 moves x max. speed / 2'
Alternating climbs without joining
3 x 6 moves x max. speed / 2'
Week 4
Two-handed jump at the same time
3 x 2 moves x max. speed / 2'
Alternating two-handed jump
3 x 4 moves x max. speed / 2'
Alternating climbs without joining
3 x 6 moves x max. speed / 2'
2 Cycle
Week 1
Two-handed jump at the same time
4 x 2 moves x max. speed / 2'
Alternating two-handed jump
4 x 4 moves x max. speed / 2'
Alternating climbs without joining
4 x 6 moves x max. speed / 2'
Week 2
Two-handed jump at the same time
5 x 2 moves x max. speed / 2'
Alternating two-handed jump
5 x 4 moves x max. speed / 2'
Alternating climbs without joining
5 x 6 moves x max. speed / 2'
Week 3
Two-handed jump at the same time
4 x 2 moves x max. speed / 2'
Alternating two-handed jump
4 x 4 moves x max. speed / 2'
Alternating climbs without joining
4 x 6 moves x max. speed / 2'
Week 4
Two-handed jump at the same time
5 x 2 moves x max. speed / 2'
Alternating two-handed jump
5 x 4 moves x max. speed / 2'
Alternating climbs without joining
5 x 6 moves x max. speed / 2'
