INTRODUCTION: This killer WOW is designed to strengthen both core and body tension with positions and movement similar to climbing. Attempt this WOW after a mild warm-up and thorough stretching session. Complete the rotation 2 times or more for maximum training!
START WITH – HANGING LEG RAISES
Step 1. Hang from a pull-up bar. Maintain good posture with shoulders back, core tight and mid-back engaged.
Step 2. Bring your knees to your chest, with legs bent. Hold for 1-2 seconds. *Lower legs back down.
Step 3. Keeping legs straight, bring your legs to your chest. Hold for 1-2 seconds. *Lower legs back down.
Step 4. Slowly bring your legs up and over your head, with knees slightly bent. Aim for your toes to be above the bar. *Lower legs back down.
GOAL – 3 sets of 10 reps. Rest 1-2 minutes in between.
NEXT STEP – WEIGHTED SIDE PULLS
Step 1. Grab weighted ball and hold directly over your head, with arms and elbows straight. Keep core tight, shoulders back and mid-back engaged.
Step 2. Bend at the hips, engage your obliques and slowly shift weighted ball to one side of your body. Aim for a point that keeps you in control, with a 45 degree angle in mind.
Step 3. Slowly return to the starting position.
Step 4. Now repeat for the other side.
GOAL - 3 sets of 10 reps. Rest 1-2 minutes in between. If feeling good, repeat until failure!
FINISHING UP WITH – PLANKS ON THE RINGS
Prep work: *Adjust the rings to about the same height as the plyo box. *Position the rings and the plyo box about 1-2 feet away from each other.
Step 1. Kneel on the plyo box with the cushion, ankles crossed. Grab the rings and keep good posture with shoulders back, core tight and engaged.
Step 2. With arms straight and elbows locked, lean forward and push down into the bottom of the rings. Resist gravity!
Step 3. Push forward until your body is completely straight and parallel to the ground.
Step 4. Only lower to a point where you can maintain good posture and control.
Step 5. Slowly return to the starting position.
GOAL – Aim for 3 sets of 10 rows. Rest 1-3 minutes between each set.
LEG RAISES - To increase difficulty, hold each position for 3-5 seconds. To make it easier, only complete the knee or straight-leg raises on their own.
WEIGHTED SIDE PULLS - Increase or decrease the weight of the ball to change the intensity of the exercise.
PLANKS WITH RINGS – The difficulty is directly related to how far the plyo box and rings are from each other. To make it easier, position them closer; to increase difficulty, move the rings farther away.
*Be mindful of your limitations for all portions of this workout.
*Stretch your hamstrings and lower back before performing it.
AUTHOR: Brian “Cuz” Hedrick, originally from North Carolina, has been climbing and setting in the Bay Area for the last 6+ years. Generally known for his V13 bouldering exploits, Brian also enjoys the occasional sojourn up El Capitan. When not out crushing the blocs or on a wall, he can be found setting and training at PG.