Weekend Warrior 3: Reach The Summit Advanced Workout
By admin
It’s workout time, Baby!
As you may know by now, I am a very focused on a lot of things… including climbing. I have a pretty lofty goal for 2016 and the training has already begun! Mental and physical.
In fact, after seeing Bonnie’s DADMO+C bracelet, I had to order one for myself. Each time I look at it, I am reminded of my goals. It’s serving as a mantra bracelet, but without the words and I love it! The company surprised me with a second bracelet in my package too (I’m not wearing it below).
So if you notice a lot of pictures of pull-ups, climbing walls, or step-ups, you know why.
So climbing/hiking…
- It’s great for the soul, because you can do it outside! (see benefits of the great outdoors here)
- Great for mental health since you can’t “zone out”, focus is required even if hiking a mountain or scaling a building.
- Amazing TOTAL body workout, seriously, everything gets hit!
- Requires both strength and endurance…
I’m all for it and it’s going to serve as the inspiration in today’s workout. I’m classifying this as a Weekend Warrior Workout because it might take a bit more time than a normal weekday workout. So plan to do it when you have a solid 40+ minutes.
When it comes to climbing, what I’ve already learned is that endurance is key. You have to be able to stay moving for hours on end, and no amount of pure strength can help with that. Just because you can squat 200 pounds, doesn’t mean you can hike a mountain for 6 hours (and no, I can’t squat 200 pounds).
This workout, with it’s high rep counts and constant movement is perfect for building muscular endurance and stamina. Oh, and you’re guaranteed to burn calories… lots and lots of calories
Of course rest when needed but set a timer and see what you can accomplish.
What you’ll need:
- A step-up box
- A pull-up bar (or assisted pull-up bar/bands) <– Pull-up modifications shown below
The Climb Weekend Warrior Workout
– Click Graphic To Enlarge –
75 Step-Ups
25 Mt Climbers
8 Pull-Ups
3 moves. That’s it. For TEN Rounds!
Annnnnd…
If you really want to make it more challenging, carry a backpack containing 15-20% of your weight for the step-ups!
But all 3 moves will work your entire body from head to foot and done quickly at full intensity, you won’t question it’s effectiveness.
Let’s cover the moves…
How high should your step-up box be? Because the rep count is so high, I would recommend keeping the box between 10-16 inches depending on your skill level! Especially if carrying weight.
Missed the previous Weekend Warrior Workouts?
Weekend Warrior 1” The 1000 Calorie Workout
Weekend Warrior 2: The Trifecta