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The Rock Climber’s Training Manual: Beginners

Timer Duration: 36:45 Rollover intervals for more details.

Exercises:
  • Warm-up Jug
  • Front 3
  • Half Crimp
  • Medium Pinch
  • Middle 2
  • Open
  • Wide Pinch
  • Sloper
  • Back 3
  • Warm-up jug 0:10
  • Rest 0:05
  • Warm-up jug 0:10
  • Rest 0:05
  • Warm-up jug 0:10
  • Rest 0:05
  • Warm-up jug 0:10
  • Rest 0:05
  • Warm-up jug 0:10
  • Rest 0:05
  • Warm-up jug 0:10
  • Rest 3:00
  • Front 3 0:10
  • Rest 0:05
  • Front 3 0:10
  • Rest 0:05
  • Front 3 0:10
  • Rest 0:05
  • Front 3 0:10
  • Rest 0:05
  • Front 3 0:10
  • Rest 0:05
  • Front 3 0:10
  • Rest 3:00
  • Half crimp 0:10
  • Rest 0:05
  • Half crimp 0:10
  • Rest 0:05
  • Half crimp 0:10
  • Rest 0:05
  • Half crimp 0:10
  • Rest 0:05
  • Half crimp 0:10
  • Rest 0:05
  • Half crimp 0:10
  • Rest 3:00
  • Medium pinch 0:10
  • Rest 0:05
  • Medium pinch 0:10
  • Rest 0:05
  • Medium pinch 0:10
  • Rest 0:05
  • Medium pinch 0:10
  • Rest 0:05
  • Medium pinch 0:10
  • Rest 0:05
  • Medium pinch 0:10
  • Rest 3:00
  • Middle 2 0:10
  • Rest 0:05
  • Middle 2 0:10
  • Rest 0:05
  • Middle 2 0:10
  • Rest 0:05
  • Middle 2 0:10
  • Rest 0:05
  • Middle 2 0:10
  • Rest 0:05
  • Middle 2 0:10
  • Rest 3:00
  • Open 0:10
  • Rest 0:05
  • Open 0:10
  • Rest 0:05
  • Open 0:10
  • Rest 0:05
  • Open 0:10
  • Rest 0:05
  • Open 0:10
  • Rest 0:05
  • Open 0:10
  • Rest 3:00
  • Wide pinch 0:10
  • Rest 0:05
  • Wide pinch 0:10
  • Rest 0:05
  • Wide pinch 0:10
  • Rest 0:05
  • Wide pinch 0:10
  • Rest 0:05
  • Wide pinch 0:10
  • Rest 0:05
  • Wide pinch 0:10
  • Rest 3:00
  • Sloper 0:10
  • Rest 0:05
  • Sloper 0:10
  • Rest 0:05
  • Sloper 0:10
  • Rest 0:05
  • Sloper 0:10
  • Rest 0:05
  • Sloper 0:10
  • Rest 0:05
  • Sloper 0:10
  • Rest 3:00
  • Back 3 0:10
  • Rest 0:05
  • Back 3 0:10
  • Rest 0:05
  • Back 3 0:10
  • Rest 0:05
  • Back 3 0:10
  • Rest 0:05
  • Back 3 0:10
  • Rest 0:05
  • Back 3 0:10