4×4 Training with Daniel Woods

By Rock and Ice | January 26th, 2016

Daniel Woods presents 4×4 training:

After a light 10-minute warm up, pick four boulder problems (two-three grades below your hardest) and set a countdown timer for 50 minutes. Climb the four problems, in succession, without rest; this is one set. Repeat three more times, with one-minute rests between sets to complete the 4×4 “group.”

After your forth set, you’ve completed a group – or 16 boulder problems. Rest 5 minutes, then try to get in three more groups.

Each group of 4×4’s is 16 boulder problems. So if you complete four groups you’ll do 54 problems total. You can change boulder problems between groups. As you work into the session, your forearms are going to get pumped. This is very intense. Don’t be afraid to chose easier problems as you proceed through the session.

Stop at 50 minutes and record how many groups you get through. At the end of the training plan, strive to get three and a half to four groups in the time limit. 


Daniel Woods: 10×10 Hangboard Workout

Daniel Woods: The DW Special Workout

Sean McColl – Campus Board Training




Video by The North Face 

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