I have two go-to climbing workouts:
One that tests overall endurance, and one that works on power endurance.
#1: Overall Endurance
Matt Lloyd and I created the first one together.
You will do three movements:
The rep scheme is 50-40-30-20-10
To break it down, you do 50 box step ups, then ski, bike or row 50 calories, then make your way over to the climbing wall and accumulate 50 climbing moves.
Next, you do 40 box step ups, 40 calories and 40 climbing moves.
Then 30, 20 and finally down to 10 of each.
If you’re feeling really rowdy, do it with a weight vest!
#2: Power Endurance
This is a climbing “interval” workout. It’s easiest to do this with a partner, but not necessary:
1 Minute on the climbing wall (without coming down) / 1 Minute of rest (off the wall)
2 Minutes on the climbing wall / 2 Minutes of Rest
3 Minutes on / 3 Minutes off
2 Minutes on / 2 Minutes off
1 Minute on / 1 Minute off
What’s nice is this workout is very easily scaled easier or harder.
You can change the amount of time on the wall (start with 20, 15 or even 10 seconds and build up from there), add a weight vest, or swap time for number of hand moves (i.e. 50 hand moves, 1 minute rest, 75 hand moves, 1:30 second rest). You get the idea – be creative and get after it!