Gym Workout to Improve Bouldering: Stability, Strength & Explosive Power

We’ve teamed up with the fitness experts at CoreWorx Gym to bring you this bouldering workout!

When it comes to improving your technique, nothing can replace actual bouldering, but this workout will strengthen you in all the right places.

Designed with core stability, agility and strength in mind; building this routine into your weekly program will give you more explosive power, while further developing that all important balance.

The Workout:

A - Mobilising (warm-up)

A1 - complete three rounds of the following exercises back to back using only your body weight. Do 21 reps of each in the first round, 15 reps in the second and 9 in the third. For the row, burn the rep amount in calories as fast as possible.

Body weight Squats

Push-ups

Inch Worms

Calorie Row


Body weight Squats

bodyweight-squat-workout-to-improve-scrambling

Push-ups

IMG_8877.JPGush-up-workout-for-scrambling-strength

Inch Worms

inch-worm-adventure-workout
adventure-workout-scrambling

Calorie Row

rowing-adventure-workout

B - Strength

B1: Deficit Barbell Reverse Lunge 8 sets of 8 reps

B2: Alternative Kettle Bell Gorilla Row 8 sets of 8 reps

Complete these exercises one after the other (super set) with 90 seconds rest in between each round.

Deficit Barbell Reverse Lunge

barbell-alternate-reverse-lunge-technique
Deficit Barbell Reverse Lunge technique
Deficit Barbell Reverse Lunge technique
Deficit Barbell Reverse Lunge technique

Alternative Kettle Bell Gorilla Row

alternate-gorilla-kettle-bell-row-adventure-workout-technique
alternate-gorilla-kettle-bell-row-adventure-workout-technique


C - Accessory Work

C1: Single Arm Dumbbell Snatch

C2: Pull-ups (explosive) *pull-up as fast as you can but lower yourself slowly with full control

C3: Dumbbell Devil Press

C4: Alternate Hanging Leg Raises

Complete 5 rounds of six reps of each exercise, resting 60-90 seconds in between each round.

Single Arm Dumbbell Snatch

single-arm-dumbbell-snatch-adventure-workout
single-arm-dumbbell-snatch-adventure-workout

Pull-ups

pull-up

Dumbbell Devil Press

how-to-dumbbell-devil-press
how-to-dumbbell-devil-press-adventure-workout
how-to-dumbbell-devil-press-adventure-workout
how-to-dumbbell-devil-press-adventure-workout
how-to-dumbbell-devil-press-adventure-workout
how-to-dumbbell-devil-press-adventure-workout

Alternate Hanging Leg Raises

alternate-hanging-leg-raise-adventure-workout
alternate-hanging-leg-raise-adventure-workout

D - Conditioning

D1: 2km Row

Every 250m step off the rower and complete:

10 Barbell Curls

10 Kettle-bell Swings

10 Medicine Ball Slams



Row

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Barbell Curl

barbell-curl-adventure-workout
barbell-curl-adventure-workout

Kettle-bell Swing

kettle-bell-swing-adventure-workout
kettle-bell-swing-adventure-workout

Medicine Ball Slam

medicine-ball-slam-adventure-workout
medicine-ball-slam-adventure-workout
medicine-ball-slam-adventure-workout
Laurie Crayston