ARC — Aerobic Base

Full session

1. 1. Warm-up (10 min) Light pulse-raiser, joint circles, then 2-3 very easy climbs or a gentle traverse. You should feel warm and loose, not tired.
2. 2. ARC blocks — 3 × 10-15 min continuous easy climbing Traverse, autobelay, or lap easy routes WITHOUT stopping, at an effort where you could hold a conversation and never feel more than a light forearm pump. If you pump up, move to bigger holds or an easier wall — pumped means too hard for this session. Rest 5 min between blocks.
3. 3. One movement cue per block Pick a single focus each block: quiet feet, or straight arms between moves, or breathing steadily. One cue, repeated for the whole block.
4. 4. Finish Stop after the third block even if you feel fresh — the adaptation comes from relaxed volume, not from adding intensity. Gentle forearm stretches to close.