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Contain COVID-19

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Summary

This is a virtual gym, representing your home, your garden, wherever you are allowed to train in times of Covid 19.

Description

Track you training exercises from the list of routes below and participate in the "Train at Home Competition".

Feel free to add additional exercises and motivate everyone else to perform them.

Load pictures about your training exercise and your setup to this gym and mark them with hashtag #covid19 , #trainathome or #sportividacasa.

Points

If you log your exercise here you will take part in the La Sportiva Train at Home Contest. The contest takes the route length field into account. One repetition of a single exercise counts as 1 point (1m of height). Rests don't count of course If you want to add workouts from you training schedule or your favourite app then calculate the points (height) as follows:

Points for pullups (p) in a row: height = ceil(p * p / 4)

free exercises: find something comparable - keep in mind that 20 pullups in a row counts 100m.

Approach

This is "everyone's home" - so you should find the way.

Competitions

Begin a Burpee in a standing position, then drop into a squat, with your hands on the ground, then kick your feet back while keeping your arms extended (push-up position, with your breast briefly touching the ground), then immediately return to a slight squat and end with a jump back to your starting position, with your hands touching behind the head. source Freeletics

See also Men's Health

1 burpee = 2 meter

Burpee 2 points Squat 1 point Jump 1 point (2 + 1 + 2) * 15 = 60

1 crunch = 1 meter

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Place your hands behind your head so your thumbs are behind your ears.

  • Don’t lace your fingers together.

  • Hold your elbows out to the sides but rounded slightly in.

  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

  • Gently pull your abdominals inward.

  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

  • Hold for a moment at the top of the movement and then lower slowly back down.

  • Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip.

  • Switch to lift the other knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

60 high knees in a row

Starting in the push-up position, with hands beneath the shoulder joints, place your foot beside the outside edge of your hand, then jump, and switch legs. Note that the jumping movement is performed with your body flat above the ground, so that the buttocks are not pulled higher than your shoulders. Source Freeletics

1 Mountain Climber = 1 meter

60 in a row

Forearm Plank / Low Plank

  1. Plant forearms directly under shoulders (slightly wider than shoulder width).

  2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

  3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

  4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

plank for 1 minute

plank for 2 minutes in a row

  1. The initial position: lie on your elbows and on your toes, maintain a straight bodyline;

  2. Keeping your core tight, lift your leg as high as you can while still maintaining a solid plank pose. Squeeze your glutes. Hold on for a second;

  3. Change your leg and repeat the movement.

Source Happy Body

  • Lie on the floor underneath a table or a bar
  • Overhand pullup: overhand grip (palms facing away from you)
  • Underhand pullup: underhand grip (palms facing to you)
  • Maintain your body in a straight line
  • Ideally your chest should touch the table/bar when you pull

Getting started: the perfect pullup

  1. Grip the bar with both hands, shoulder width apart, and your palms facing away from you.

  2. Hang with arms and elbows fully locked out.

  3. Pull yourself up, chin over the bar.

  4. Keep your back tight, relax your neck and bring your shoulders away from the ears. Engage your core throughout.

  5. Lower yourself slowly and controlled until your arms are fully extended and straight again.

Source Freeletics

A set of 3 pullups in a row.

A set of 5 pullups in a row.

A set of 10 pullups in a row.

A set of 15 pullups in a row.

A set of 20 pullups in a row.

A set of 25 pullups in a row.

A set of 30 pullups in a row.

A set of 35 pullups in a row.

A set of 40 pullups in a row.

A set of 45 pullups in a row.

A set of 50 pullups in a row.

A set of 55 pullups in a row.

A set of 60 pullups in a row.

Balance, coordination and power. With wall.

  • BASIC JUMP: Hop with both legs, one jump each time the rope passes. The speed version is a great cardio training.

  • SKIER (also known as Boxer step): side hops (left-right-left-right...etc.)

  • HIGH KNEES: alternate foot step jump with high knees

  • JACKS: like the Jumping Jack (feet in wide-narrow-wide-narrow... position)

  • CRISS-CROSS: basic jump with every second jump executed with the arms crossed. It's a great coordination exercise as well as upper body engagement.

  • SINGLE FOOT: Jumps on one foot.

  • DOUBLE UNDERS: Like the basic jump (= single unders), but at every jump the rope passes twice.

  • BACKWARDS JUMPING: One can do all jump rope exersices backwards. Great for improving coordination even further.

More range of motion than crunches to train lower abs.

The easier alternative to the Burpee in which you don't go down to the floor, but stay in the high plank.

  1. Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.

  2. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.

  3. Keep your arms straight and move your hands to your back until the fingertips touch each other.

  4. Move your hands back in front of your head.

Various excercises with TRX or rings.

Workout with a resistance band or tube as a warm-up or after a training session.

Hangboard training is a group of apps that will help you to train on a hangboard. The app has implemented training sets for a couple of common hangboards, but you can successfully use it to train on other hangboards. After all, when the app says: „hang for 7 seconds on hard 4-fingers holds”, it does not matter which hangboard you have. You know where 4-fingers hard pockets are.

  1. Hang on jugs 7 seconds, repeat 4 times. Rest 90 seconds

  2. Hang on jugs 7 seconds, repeat 4 times. Rest 90 seconds

  3. Hang on jugs 7 seconds, repeat 3 times

  1. Hang on jugs for 5 seconds, repeat 7 times

  2. Rest 2 minutes

  3. Pull up on jugs and hang on straight arms for 10 seconds, repeat 3 times

  4. Rest 1 minute

  5. Hang left on easy 4 finger hold, right on jug for 4 seconds, repeat 4 times.

  6. Rest 2 minutes

  7. Hang right on easy 4 finger hold, left on jug for 4 seconds, repeat 4 times.

  8. Rest 2 minutes

  9. Pull up on jugs and stay with bent arms for 5 seconds, repeat 4 times

  10. Rest 2 minutes

  11. Hang on jugs for 5 seconds, repeat 7 times

  12. Rest 2 minutes

  13. Hang on jugs for 5 seconds, repeat 7 times

  1. Hang on jugs for 6 seconds, repeat 7 times

  2. Rest 2 minutes

  3. Pull up on jugs and hang on straight arms for 10 seconds, repeat 3 times

  4. Rest 1 minute

  5. Hang on easy 4 finger holds for 5 seconds, repeat 4 times

  6. Rest 2 minutes

  7. Pull up on easy 4 finger holds and stay with bent arms for 7seconds, repeat for 4 times

  8. Rest 2 minutes

  9. Hang on easy 4 finger holds for 5 seconds, repeat 7 times

  10. Rest 2 minutes

  11. Hang on jugs for 7 seconds, repeat 7 times

  12. Rest 20 seconds

  13. Hang on jugs for 6 seconds, repeat 7 times

  1. Hang on jugs for 7 seconds, repeat 7 times

  2. Rest 2 minutes

  3. Pull up twice on jugs and hang for 10 seconds, repeat 3 times

  4. Rest 1 minute 30 seconds

  5. Hang on easy 4 finger holds for 6 seconds, repeat 4 times

  6. Rest 2 minutes

  7. Pull up on easy 3 finger holds and stay with bent arms for 4 seconds, repeat 4 times

  8. Rest 2 minutes

  9. Pull up on easy 4 finger holds and stay with bent arms for 5 seconds, repeat 7 times

  10. Rest 2 minutes

  11. Hang on easy 4 finger holds for 7 seconds, repeat 7 times

  12. Rest 2 minutes

  13. Hang on jugs for 20 seconds, repeat 2 times

  1. Hang on jugs for 10 seconds, repeat 7 times

  2. Rest 1minute 30 seconds

  3. Pull up twice on jugs and hang on straight arms within 10 seconds, repeat 3 times.

  4. Rest 1minute 30 seconds

  5. Hang on easy 4 finger holds for 7 seconds, repeat 5 times

  6. Rest 2 minutes

  7. Pull up on easy 3 finger holds and stay with bent arms for 5 sconds, repeat 5 times

  8. Rest 2 minutes

  9. Pull up on easy 4 finger holds and hang on straight arms within 5 seconds, repeat 7 times.

  10. Rest 2 minutes

  11. Hang on easy 4 finger holds for 10 seconds, repeat 7 times

  12. Rest 2 minutes

  13. Hang on medium 4 finger holds (far right, near left) for 7 seconds, repeat 4 times

  14. Rest 2 minutes

  15. Hang on medium 4 finger holds (near right, far left) for 7 seconds, repeat 4 times

  1. Hang on easy 4 finger holds for 7s (4s break) , repeat 7 times. Rest 1 minute 30 seconds

  2. Pull up 2x on easy 4 finger holds and hang on straight arms 7s (10s break), repeat 3 times. Rest 2 minutes.

  3. Hang on easy 3 finger holds for 7s (4s break), repeat 5 times. Rest 2 minutes.

  4. Pull up and stay on easy 4 fingers (left) / easy 3 finger (right) holds for 5s (7s break), repeat 4 times. Rest 2 minutes.

  5. Pull up and stay on easy 3 fingers (left) / easy 4 finger (right) holds for 5s (7s break), repeat 4 times. Rest 2 minutes.

  6. Pull up on easy 4 finger holds and hang on straight arms for 7s (4s break) , repeat 7 times. Rest 2 minutes

  7. Hang on easy 3 finger holds for 7s (4s break), repeat 7 times. Rest 2 minutes.

  8. Hang on easy 4 finger holds for 7s (4s break) , repeat 7 times.

  1. Hang on easy 4 finger holds for 7s/4s (hang/resr), repeat 7 times. Rest 90 seconds.

  2. Hang on easy sloper (left) and deep 3 finger pocket (right) for 5s/10s (hang/rest), repeat 3 times. Rest 90sec.

  3. Hang on deep 3 finger pocket (left) and easy sloper (right) and for 5s/10s (hang/rest), repeat 3 times. Rest 90sec.

  4. Hang on easy 3 finger holds for 7s/4s (hang/rest), repeat 5 times. Rest 2 minutes.

  5. Pull up and stay with bent arms on easy 3 finger holds holds for 7s/7s, repeat 5 times. Rest 2 minutes.

  6. Pull up and hang on straight arms on easy 4 finger holds and hang on straight arms for 10s/4s, repeat 7 times. Rest 2 minutes

  7. Hang on easy slopers for 7s/4s (hang/rest), repeat 5 times. Rest 90sec.

  8. Hang on easy 4 finger holds for 7s/4s, repeat 7 times.

  1. Hang on easy 3 finger holds for 7s/4s (hang/rest) , repeat 7 times. Rest 1 minute.

  2. Hang on easy slopers for 7s/10s, repeat 7 times. Rest 2 minutes.

  3. Hang on medium 3 finger holds for 5s/10s, repeat 3 times. Rest 2 minutes.

  4. Hang on easy 2 finger pockets for 7s/10s, repeat 4 times. Rest 2 minutes.

  5. Pull up and hang on straight arms on medium 4 finger edge for 7s/10s, repeat 5 times. Rest 2 minutes.

  6. Hang on medium slopers for 5s/10s, repeat 3 times. Rest 3 minutes.

  7. Hang on bad 3 finger edge for 5s/7s, repeat 5 times. Rest 2 minutes.

  8. Hang on easy 4 finger holds for 7s/4s, repeat 7 times.

The Beastmaker hangboard is a very popular hangboard, that comes with a specific training app. During startup, the app claims to be "powered by Corona Labs", so it should not be missing here!

All workouts consists of a series of 7 repeats of 7s hanging / 3s rest time on a specific hold, followed by 2min 30sec recovery before moving to the next hold. For success, this series has to be repeated twice(!) with 6min rest in between, i.e. the entire exercise has 12 hangs in total.

  1. Jugs (top)

  2. Jugs (top)

  3. Easy 3 finger holds (middle)

  4. Easy 4 finger holds, but only with 3 fingers (middle)

  5. Easy 4 finger holds (middle)

  6. Easy 4 finger holds (middle)

  1. Easy 4 fingers holds, half crimped

  2. Easy slopers (20°)

  3. Easy 4 fingers holds, half crimped

  4. Medium 3 finger pockets (top middle)

  5. Deep 2 finger pockets, middle fingers

  6. Easy 4 fingers holds

  1. Easy 4 fingers holds, half crimped

  2. Medium 3 finger pockets (top middle)

  3. Medium 4 finger edge (bottom)

  4. Deep 2 finger pockets, middle fingers

  5. Easy slopers (20°)

  6. Medium 4 finger edge (bottom)

  1. Easy (20°) and medium (35°) sloper, switch sides between hangs

  2. Medium 3 finger holds (top middle)

  3. Easy 4 fingers holds, half crimped

  4. Deep 2 finger pockets, front fingers

  5. Medium 4 finger edge (bottom)

  6. Deep 2 finger pockets, middle fingers

  1. Easy (20°) and medium (35°) sloper, switch sides between hangs

  2. Medium 4 finger edge (bottom)

  3. Medium 3 finger holds (top middle)

  4. Deep 2 finger pockets, middle fingers

  5. Medium 4 finger edge (bottom)

  6. Medium 4 finger edge (bottom)

  1. Easy (20°) and medium (35°) sloper, switch sides between each hang

  2. Medium 4 finger edge (bottom)

  3. Medium 3 finger holds (top middle)

  4. Deep and shallow 2 finger pocket, middle fingers, switch sides between hangs

  5. Medium 4 finger edge, half crimped (bottom

  6. Deep 2 finger pockets, front 2 fingers

  1. Medium (35°) slopers

  2. Medium 4 finger edge , half crimped (bottom)

  3. Medium 3 finger (top) & medium 4 finger edge with 3 fingers (bottom), switch sides between each hang

  4. Deep 2 finger (middle) & shallow 2 finger pocket (bottom), middle fingers, switch sides between each hang

  5. Medium 4 finger edge , half crimped (bottom)

  6. Deep 2 finger pockets, front 2 fingers

Some workout from Crimpd Training app. You have to complete a finger strenght testing session on the app before starting these exercises. All hangs are done on 20mm edge.

10 sets x 6 reps x 00:07 per rep

Resistance: 40% of maximum

Rest 00:03 between reps and 01:00 between sets

6 sets x 1 rep x 00:10 per rep

Resistance: 90% of maximum

Rest 02:00 between sets

Pinch Block Hangs

6 sets x 2 reps x 00:10 per rep

Resistance: 90% of 1RM

Rest 00:30 between reps and 01:30 between sets

6 sets x 6 reps x 00:07 per rep

Resistance: 70% of max

Rest 00:03 between reps and 3:00 between sets

3 sets x 1 rep x 00:30 per rep

Resistance: 70% of maximum

Rest 04:00 between sets

6 sets x 5 reps x 00:07 per rep

Resistance: 80% of Maximum

Rest 00:03 between reps and 03:00 between sets

Keep on bouldering without a break

Difficulty probably depends on the angle of the wall

Repeat 4 problems 4 times each with a minute rest max between problems.

4 problems repeated 4 times each with max of 1 minute rest between problems.

4 problems repeated 4 times with a max of 1 minute rest between problems.

Working hard boulder problems that are at ones own limit

Working hard boulder problems that are at ones own limit of difficulty.

Working hard boulder problems that are at ones own limit of difficulty.

Cross-Skates are somehow similar to roller skis. They have pneumatic tires and can be used on dirt roads too. You skate with ski poles just like cross-country skiing. It is gentle to the knees and engages the whole body.

no effort rating here, since effort totally depends on your pace

Did you know?

Did you know that you can create an account to record, track and share your climbing ascents? Thousands of climbers are already doing this.

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