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Zeige 1 - 100 von 153 Routen.

Schwierigkeitsgrad	Route	Stil	Gebiet
Unknown
	Butterfly Stretch - 90s	Unbekannt 90m	Lattice Gym
	AnCap FB Short (B) - 80% 7:3 repeaters for 5 reps (50s). Rest between sets: 3 minutes. Full progression is 6 sets.	Unbekannt	Lattice Gym
	Wide Sumo Squat - 10 Reps 5 sec pause in deep squat	Unbekannt	Lattice Gym
	Fingerboard Short - 70% (B) - 6 sets 7:3 repeaters for 12 reps (5 min between sets)	Unbekannt	Lattice Gym
	AnCap FB Long (A) 7:3 repeaters for 9 reps (1:30 mins) at 70%. Rest between sets: 3 minutes.	Unbekannt	Lattice Gym
	Frog Stretch - 90s	Unbekannt 90m	Lattice Gym
	AnCap FB Short (C) - 85% 7:3 repeaters for 5 reps (50s). Rest between sets: 3 minutes. Full progression is 6 sets.	Unbekannt	Lattice Gym
	Sitting Knee Rolls - 10 Each Side	Unbekannt	Lattice Gym
	Fingerboard Short - 75% (C) - 3 sets 7:3 repeaters for 12 reps (5 min between sets)	Unbekannt	Lattice Gym
	AnCap FB Long (B) 7:3 repeaters for 9 reps (1:30 mins) at 75%. Rest between sets: 3 minutes.	Unbekannt	Lattice Gym
	Side Lunge - 90s	Unbekannt 90m	Lattice Gym
	F3B3 (A) Front 3 / Back 3 4 seats each at 7 seconds. 1 to 2 minutes rest.	Unbekannt	Lattice Gym
	Single Leg Bridge - 10 Each Side	Unbekannt	Lattice Gym
	Fingerboard Short - 75% (C) - 6 sets 7:3 repeaters for 12 reps (5 min between sets)	Unbekannt	Lattice Gym
	AnCap FB Long (C) 7:3 repeaters for 9 reps (1:30 mins) at 80%. Rest between sets: 3 minutes.	Unbekannt	Lattice Gym
	Standing Box Split - 90s (for Hip)	Unbekannt 90m	Lattice Gym
	Pull Ups - Lock Off Test Test at 90° and 125°	Unbekannt	Lattice Gym
	Abduction from Side Plank - 10 Each Side	Unbekannt	Lattice Gym
	TRX Press Up - 4 Reps (B) 2 min rest between sets	Unbekannt	Lattice Gym
	Intermediate Assessment	Unbekannt	Lattice Gym
	Crunch - 10 reps	Unbekannt 10m	Lattice Gym
	90 and 125° Lock Off (A) 4 sets, each 5 seconds. 1 minute rest. 90% of max.	Unbekannt	Lattice Gym
	Single Leg Romanian Deadlift - 10 Each Side	Unbekannt	Lattice Gym
	TRX Archer Press - 4 Reps (B) 2 min rest between sets	Unbekannt 10m	Lattice Gym
	Spiderman Hold - 15 Seconds Rest between reps is 45 seconds.	Unbekannt	Lattice Gym
	Side Crunch - 10 reps	Unbekannt 10m	Lattice Gym
	90 and 125° Lock Off (B) 4 sets, each 10 seconds. 1 minute rest. 90% of max.	Unbekannt	Lattice Gym
	Sole to Sky - 10 Each Side	Unbekannt	Lattice Gym
	TRX Prone T - 4 Reps (B) 2 min rest between sets	Unbekannt 10m	Lattice Gym
	Superman Hold (each side) - 15 Seconds Rest between reps is 45 seconds.	Unbekannt	Lattice Gym
	Plank - 30s	Unbekannt 30m	Lattice Gym
	Spiderman Hold - 30 Seconds Rest between reps: 30 seconds	Unbekannt	Lattice Gym
	MS Load Progression A (85%) - Two Arms	Unbekannt	Lattice Gym
	TRX Press Up - 10 Reps (A) 1 min rest between sets	Unbekannt	Lattice Gym
	L-Sit (Hanging or Seated) - 15 Seconds Rest between reps is 45 seconds. Bent legs if needed.	Unbekannt	Lattice Gym
	Lower Ab Crunch - 10 reps	Unbekannt 10m	Lattice Gym
	Superman Hold (each side)- 30 Seconds Rest between reps: 30 seconds	Unbekannt	Lattice Gym
	MS Load Progression B (95%) - Two Arms	Unbekannt	Lattice Gym
	TRX Archer Press - 10 Reps (A) 1 min rest between sets	Unbekannt	Lattice Gym
	Crunch - 5 Reps	Unbekannt	Lattice Gym
	L-Sit - 5s - 10 reps	Unbekannt 10m	Lattice Gym
	L-Sit (hanging or seated) - 30 Seconds Rest between reps: 30 seconds	Unbekannt	Lattice Gym
	MS Load Progression C (100%) - Two Arms	Unbekannt	Lattice Gym
	TRX Prone T - 10 Reps (A) 1 min rest between sets	Unbekannt	Lattice Gym
	Low Row 50% RM (A) - 12 Repetitions Full progression is 2 sets, rest between sets is 2 minutes.	Unbekannt	Lattice Gym
	Superman Hold - 10s - 5 reps	Unbekannt	Lattice Gym
	Weighted V-Sits (B) 8 repetitions	Unbekannt	Lattice Gym
	Weighted Pull Up (90%) - 3 Reps Rest between sets: 2 minutes	Unbekannt	Lattice Gym
	QL Side Bend - 30s	Unbekannt	Lattice Gym
	Low Row 70% RM (B) - 8 Repetitions Full progression is 4 sets, rest between sets is 2 minutes.	Unbekannt	Lattice Gym
	Crunch - 20 reps	Unbekannt 20m	Lattice Gym
	Dish Hold (B) - 45 Seconds	Unbekannt	Lattice Gym
	Wrist Extensor Curls (40%) - 15 Reps Rest between sets: 1 minute	Unbekannt	Lattice Gym
	Lat Stretch - 30s	Unbekannt	Lattice Gym
	Low Row 90% RM (C) - 3 Repetitions Full progression is 6 sets, rest between sets is 2 minutes.	Unbekannt	Lattice Gym
	Press Ups - Max Reps Test Maximum number of press ups	Unbekannt	Lattice Gym
	L-Sits (B) - 30 seconds	Unbekannt	Lattice Gym
	Wrist Flexor Curls (40%) - 15 Reps Rest between sets: 1 minute	Unbekannt	Lattice Gym
	Pec Stretch - 30s Video	Unbekannt	Lattice Gym
	Shoulder Press 50% RM (A) - 12 Repetitions Full progression is 3 sets, rest between sets 1 minute.	Unbekannt	Lattice Gym
	Pull Ups - Max Strength Test Maximum weight for 2 repetitions	Unbekannt	Lattice Gym
	Ab Wheel Roll Out 5 on knees or feet	Unbekannt	Lattice Gym
	Wrist Extensor Curls (70%) - 12 Reps Rest between sets: 1 minute	Unbekannt	Lattice Gym
	Bicep Stretch - 30s	Unbekannt	Lattice Gym
	Shoulder Press 75% RM (B) - 6 Repetitions Full progression is 4 sets, rest between sets 2 minutes.	Unbekannt	Lattice Gym
	Pull Ups Wide - Max Strength Test Maximum weight for 2 repetitions	Unbekannt	Lattice Gym
	Kettlebell Twists (B) - weighted	Unbekannt	Lattice Gym
	Wrist Flexor Curls (70%) - 12 Reps Rest between sets: 1 minute	Unbekannt	Lattice Gym
	Forearm Stretch - 30s	Unbekannt	Lattice Gym
	Shoulder Press 90% RM (C) - 3 Repetitions Full progression is 5 sets, rest between sets 3 minutes.	Unbekannt	Lattice Gym
	Finger Strength - Test Session - Two Arm Hang time, grip position and edge as per your plan	Unbekannt	Lattice Gym
	90° and 125° 1A Lock Off (A) 4 sets at 5 seconds with 1.5 minutes rest. 90% of 5 seconds max.	Unbekannt	Lattice Gym
	★★ Frontal Raises - 10 Reps Rest 1 minute between sets.	Unbekannt	Lattice Gym
	QL Side Bend - 90s	Unbekannt	Lattice Gym
	AnCap FB Medium 70% (A) 7:3 repeaters for 7 reps (1:10 mins). Rest between sets: 3 minutes. Full progression is 6 sets.	Unbekannt	Lattice Gym
	Finger Strength - Test Session - Left Arm Hang time, grip position and edge as per your plan	Unbekannt	Lattice Gym
	External Rotations - 10 Reps Rest 1 minute between sets.	Unbekannt	Lattice Gym
	Lat Stretch - 90s	Unbekannt	Lattice Gym
	AnCap FB Medium 75% (B) 7:3 repeaters for 7 reps (1:10 mins). Rest between sets: 3 minutes. Full progression is 6 sets.	Unbekannt	Lattice Gym
	Finger Strength - Test Session - Right Arm Hang time, grip position and edge as per your plan	Unbekannt	Lattice Gym
	Internal Rotations - 10 Reps Rest 1 minute between sets.	Unbekannt	Lattice Gym
	Pec Stretch - 90s	Unbekannt	Lattice Gym
	Fingerboard Medium - 60% (A) - 3 sets 7:3 repeaters for 18 reps (5 min between sets)	Unbekannt	Lattice Gym
	Pull downs - 10 Reps Rest 1 minute between sets.	Unbekannt	Lattice Gym
	Bicep Stretch - 90s	Unbekannt	Lattice Gym
	Fingerboard Medium - 60% (A) - 6 sets 7:3 repeaters for 18 reps (5 min between sets)	Unbekannt	Lattice Gym
	Pull apart - 10 Reps Rest 1 minute between sets.	Unbekannt	Lattice Gym
	AnCap FB Medium 80% (C) 7:3 repeaters for 7 reps (1:10 mins). Rest between sets: 3 minutes. Full progression is 6 sets.	Unbekannt	Lattice Gym
	Forearm Stretch - 90s	Unbekannt	Lattice Gym
	Fingerboard Medium - 65% (B) - 3 sets 7:3 repeaters for 18 reps (5 min between sets)	Unbekannt	Lattice Gym
	External Rotators - 12 Reps According to Eric Hoerst "Training 4 Climbing".	Unbekannt	Lattice Gym
	FB Threshold Up 40% (A) - 24 Repetitions 7:3 repeaters for 24 reps, this is a 4 minute set. Full progression has 4 sets, rest 2 minutes between sets.	Unbekannt	Lattice Gym
	TRX IYT Supine - 3 Reps (B)	Unbekannt	Lattice Gym
	Fingerboard Medium - 65% (B) - 6 sets 7:3 repeaters for 18 reps (5 min between sets)	Unbekannt	Lattice Gym
	Internal Rotators - 12 Reps According to Eric Hoerst "Training 4 Climbing".	Unbekannt	Lattice Gym
	Hip Flexor Lunge - 30s t	Unbekannt 30m	Lattice Gym
	FB Threshold Up 45% (B) - 24 Repetitions 7:3 repeaters for 24 reps, this is a 4 minute set. Full progression has 4 sets, rest 2 minutes between sets.	Unbekannt	Lattice Gym
	TRX IYT Supine - 5 Reps (A)	Unbekannt	Lattice Gym
	Fingerboard Medium - 70% (C) - 3 sets 7:3 repeaters for 18 reps (5 min between sets)	Unbekannt	Lattice Gym
	4 Finger Half Crimp - 4 Reps Hang-time: 10 sec, Rest-time: 50 sec	Unbekannt	Lattice Gym

Zeige 1 - 100 von 153 Routen.

Unknown
 •   Blau-grün   — Butterfly Stretch - 90s
 •   Orange      — AnCap FB Short (B) - 80%
 •   Hell orange — Wide Sumo Squat - 10 Reps
 •   Orange      — Fingerboard Short - 70% (B) - 6 sets
 •   Hellblau    — AnCap FB Long (A)
 •   Blau-grün   — Frog Stretch - 90s
 •   Rot         — AnCap FB Short (C) - 85%
 •   Hell orange — Sitting Knee Rolls - 10 Each Side
 •   Hell orange — Fingerboard Short - 75% (C) - 3 sets
 •   Blau        — AnCap FB Long (B)
 •   Blau-grün   — Side Lunge - 90s
 •   Orange      — F3B3 (A)
 •   Hell orange — Single Leg Bridge - 10 Each Side
 •   Orange      — Fingerboard Short - 75% (C) - 6 sets
 •   Dunkelblau  — AnCap FB Long (C)
 •   Blau-grün   — Standing Box Split - 90s (for Hip)
 •   Silber      — Pull Ups - Lock Off Test
 •   Hell orange — Abduction from Side Plank - 10 Each Side
 •   Grün        — TRX Press Up - 4 Reps (B)
 •   Schwarz     — Intermediate Assessment
 •   Hell orange — Crunch - 10 reps
 •   Gelb        — 90 and 125° Lock Off (A)
 •   Hell orange — Single Leg Romanian Deadlift - 10 Each Side
 •   Grün        — TRX Archer Press - 4 Reps (B)
 •   Orange      — Spiderman Hold - 15 Seconds
 •   Hell orange — Side Crunch - 10 reps
 •   Orange      — 90 and 125° Lock Off (B)
 •   Hell orange — Sole to Sky - 10 Each Side
 •   Grün        — TRX Prone T - 4 Reps (B)
 •   Orange      — Superman Hold (each side) - 15 Seconds
 •   Hell orange — Plank - 30s
 •   Rot         — Spiderman Hold - 30 Seconds
 •   Gelb        — MS Load Progression A (85%) - Two Arms
 •   Hellgrün    — TRX Press Up - 10 Reps (A)
 •   Orange      — L-Sit (Hanging or Seated) - 15 Seconds
 •   Hell orange — Lower Ab Crunch - 10 reps
 •   Rot         — Superman Hold (each side)- 30 Seconds
 •   Orange      — MS Load Progression B (95%) - Two Arms
 •   Hellgrün    — TRX Archer Press - 10 Reps (A)
 •   Gelb        — Crunch - 5 Reps
 •   Hell orange — L-Sit - 5s - 10 reps
 •   Rot         — L-Sit (hanging or seated) - 30 Seconds
 •   Rot         — MS Load Progression C (100%) - Two Arms
 •   Hellgrün    — TRX Prone T - 10 Reps (A)
 •   Weiss       — Low Row 50% RM (A) - 12 Repetitions
 •   Hell orange — Superman Hold - 10s - 5 reps
 •   Braun       — Weighted V-Sits (B)
 •   Dunkelblau  — Weighted Pull Up (90%) - 3 Reps
 •   Hellblau    — QL Side Bend - 30s
 •   Silber      — Low Row 70% RM (B) - 8 Repetitions
 •   Orange      — Crunch - 20 reps
 •   Braun       — Dish Hold (B) - 45 Seconds
 •   Rotbraun    — Wrist Extensor Curls (40%) - 15 Reps
 •   Hellblau    — Lat Stretch - 30s
 •   Grau        — Low Row 90% RM (C) - 3 Repetitions
 •   Silber      — Press Ups - Max Reps Test
 •   Braun       — L-Sits (B) - 30 seconds
 •   Rotbraun    — Wrist Flexor Curls (40%) - 15 Reps
 •   Hellblau    — Pec Stretch - 30s
 •   Weiss       — Shoulder Press 50% RM (A) - 12 Repetitions
 •   Silber      — Pull Ups - Max Strength Test
 •   Braun       — Ab Wheel Roll Out
 •   Braun       — Wrist Extensor Curls (70%) - 12 Reps
 •   Hellblau    — Bicep Stretch - 30s
 •   Silber      — Shoulder Press 75% RM (B) - 6 Repetitions
 •   Silber      — Pull Ups Wide - Max Strength Test
 •   Braun       — Kettlebell Twists (B) - weighted
 •   Braun       — Wrist Flexor Curls (70%) - 12 Reps
 •   Hellblau    — Forearm Stretch - 30s
 •   Grau        — Shoulder Press 90% RM (C) - 3 Repetitions
 •   Silber      — Finger Strength - Test Session - Two Arm
 •   Orange      — 90° and 125° 1A Lock Off (A)
 •   Rosa        — Frontal Raises - 10 Reps
 •   Blau-grün   — QL Side Bend - 90s
 •   Gelb        — AnCap FB Medium 70% (A)
 •   Silber      — Finger Strength - Test Session - Left Arm
 •   Rosa        — External Rotations - 10 Reps
 •   Blau-grün   — Lat Stretch - 90s
 •   Orange      — AnCap FB Medium 75% (B)
 •   Silber      — Finger Strength - Test Session - Right Arm
 •   Rosa        — Internal Rotations - 10 Reps
 •   Blau-grün   — Pec Stretch - 90s
 •   Hell orange — Fingerboard Medium - 60% (A) - 3 sets
 •   Rosa        — Pull downs - 10 Reps
 •   Blau-grün   — Bicep Stretch - 90s
 •   Orange      — Fingerboard Medium - 60% (A) - 6 sets
 •   Rosa        — Pull apart - 10 Reps
 •   Rot         — AnCap FB Medium 80% (C)
 •   Blau-grün   — Forearm Stretch - 90s
 •   Hell orange — Fingerboard Medium - 65% (B) - 3 sets
 •   Rosa        — External Rotators - 12 Reps
 •   Gelb        — FB Threshold Up 40% (A) - 24 Repetitions
 •   Grün        — TRX IYT Supine - 3 Reps (B)
 •   Orange      — Fingerboard Medium - 65% (B) - 6 sets
 •   Rosa        — Internal Rotators - 12 Reps
 •   Hellblau    — Hip Flexor Lunge - 30s t
 •   Orange      — FB Threshold Up 45% (B) - 24 Repetitions
 •   Hellgrün    — TRX IYT Supine - 5 Reps (A)
 •   Hell orange — Fingerboard Medium - 70% (C) - 3 sets
 •   Gelb        — 4 Finger Half Crimp - 4 Reps

https://www.thecrag.com/de/klettern/virtual/routes/with-grade/?sortby=gear-style,desc

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