Since my wife gave birth to our second child two months ago I have mainly been trail running. I was training for a “mountain race” called The Minotaur and with the new baby I didn’t have time to train for climbing as well. So after about 10 weeks off I am wanting to get back to climbing and with our, once again, baby inclusive lifestyle I am looking for new and more convenient ways to squeeze a bit of training into my day.
So in addition to doing playground workouts with my toddler I have been building various “climbing bombs” to hang in my office. This is helping me squeeze in some lunchtime workouts. So far I have balls, 2″ pipes, and jugs with multiple tie offs to allow for offset hangs.
I am planning to make fat pinches out of a piece of 4×4 and a single pad crimp as well to round out the collection. These will probably replace the 2in pipes I made, which I don’t think are close enough to any typical climbing holds to be beneficial. I will post photos of these when they are done.
With these holds I reworked the “10 minute workout” that Metolius publishes for use with its rock rings to work with the holds I have and to minimize swapping holds. My workout is shown below if anybody wants to use it or make recommendations. For being only 10 minutes I find it gives me a pretty solid pump. It isn’t a bouldering session but as a way to fill my lunch break it beats facebook. I generally warm up by doing pushups, dips, and squeezing some theraputty.
|1st minute||3 pull-ups||Jugs|
|2nd minute||10 seconds bent-arm hang||Jugs|
|15 seconds Dead Hang||2 pads on|
|3rd minute||2 Offset Pull-ups||2 pads on|
|2 Offset Pull-ups (other way)||2 pads on|
|4th minute||20 seconds L-Hang||2 pads on|
|10 seconds lever||2 pads on|
|5th minute||5 Pull-ups||2 pads on|
|6th minute||10 seconds Offset Hang||Balls and jugs|
|10 seconds Offset Hang (other way)||Balls and jugs|
|7th minute||15 seconds L-Hang||Balls|
|15 seconds Dead Hang||Balls|
|8th minute||20 seconds Bent Arm Hang||Balls|
|10 seconds Dead Hang||Balls|
|9th minute||20 seconds L-Hang||crimps|
|10th minute||10 Pull-ups or front lever to failure||crimps|
|7-3 repeaters||pinches & crimps|
Side note: The Minotaur was a great time (even if there was no 5th class climbing involved, it did have about ~6000ft of gain in a ~20km loop) and I would recommend it to anyone interested in either scrambling or running. If you are curious about the race or terrain they have some photos on https://www.facebook.com/meettheminotaur/
It was a really neat experience to try to do this much scrambling as fast as you can, without having to do any route finding or messing around. It made for a really great day out. At the finish line the general consensus was that it wasn’t even type 2 fun, it was type 1 fun. People finished smiling and sat down in the sun to drink kombucha, eat snacks, and chat. I will definitely be there next year.
If you have any recommendations for rock ring workouts or how you workout in your office or thoughts on mountain races, please comment below. I would love to hear from you.
UPDATE, October 4, 2017:
I made an addition to my training tools over the weekend: Pinch Blocks with a 3/4″ crimp and updated my workout above to include them (I have stopped using the pipes. I found they felt tweaky for my wrists). I am now also finishing this workout by doing 7-3 repeaters on one or two grips.