Boulder 4×4s

Full session

1. 1. Warm-up (15 min) Pulse-raiser, joint prep, ladder of easy-to-moderate problems, one light pump, full recovery.
2. 2. Pick 4 problems Each one comfortably repeatable when fresh — around 2-3 grades below your limit, on decent holds (pumped fingers on sharp crimps is a bad trade). Rehearse each once if unfamiliar, then rest 5 min.
3. 3. The work: 4 problems × 4 sets One set = all 4 problems back-to-back with no rest beyond walking between them. Rest 5 min sitting between sets. Do 4 sets (3 on a rough day). The last problems of the last set should be a genuine fight you still win.
4. 4. Adjust mid-session, by rule Fall twice on the same problem mid-set → swap it for something one grade easier for the remaining sets. Fail to complete a set → the session moves straight to cool-down.
5. 5. Cool-down + scheduling 10 min very easy climbing to flush. 1×/week in a power-endurance phase; never within 48h before a limit or performance day.