Here are some sample 8 week programs using the Treadwall that you can add to your current exercise regimen.

 
 

 

 

Mix these sets in two to three days a week and rest adequately. We've broken down the Treadwall programming into two sections Cardio and Power. In each of these sections you will find suggestions for easy, moderate, and intense exercise. If you've never climbed before we would suggest starting with the easy workouts, but don't be afraid to test yourself and push your boundaries while staying safe.

Always make sure to start with a warm up before climbing and finish with a cool down. We would suggest 5 min of cardio activity, arm circles, squats, and stretching

 

Cardio Exercises

Easy

Week

Sets

Time/Distance

Speed

Angle

Rest

1

3

1 Min.

Easy

Incline

2 Min.

2

3

1 Min.

Moderate

Incline

1 Min.

3

3 to 5

1 Min.

Moderate

Incline

1 Min.

4

3

2 Min.

Easy

Incline

1 Min.

5

4

2 Min.

Easy

Vertical

1 Min.

6

3 to 5

2 Min.

Moderate

Incline

30 Sec.

7

4

3 Min.

Easy

Incline

2 Min.

8

5

3 Min.

Moderate

Incline

3 Min.

 

Moderate

Week

Sets

Time/Distance

Speed

Angle

Rest

1

3 to 5

2 Min.

Moderate

Incline

1 Min.

2

4

2 Min.

Moderate

Incline

30 Sec.

3

4

1 Min.

Easy

Vertical

1 Min.

4

3 to 5

2 Min.

Moderate

Vertical

1 Min.

5

5 to 8

30 Sec.

Fast

Vertical

1 Min.

6

5 to 8

1 Min.

Fast

Incline

30 Sec.

7

5

3 Min.

Moderate

Incline

1 Min.

8

5

3 Min.

Moderate

Vertical

2 Min.

 

Intense

Week

Sets

Time/Distance

Speed

Angle

Rest

1

4

2 Min.

Moderate

Vertical

1 Min.

2

4 to 6

3 Min.

Moderate

Vertical

5 Min.

3

3

1 Min.

Easy

Overhang

3 Min.

4

4 to 6

2 Min.

Moderate

Vertical

2 Min.

5

3 to 5

2 Min.

Moderate

Overhang

5 Min.

6

5

3 Min.

Moderate

Vertical

4 Min.

7

5

4 Min.

Moderate

Vertical

3 Min.

8

4 to 6

3 Min.

Moderate

Overhang

2 Min.

  

 

Power and HIIT Training

Easy 

1. EMOM – 15 min

Treadwall 30sec. (incline)

10 push-ups + 10 supermans 

20 squats 

15 bicep curl + shoulder press

Treadwall 30 sec. (incline)

2. 3 Rounds

1 min Treadwall (incline)

20 walking lunges (1-2)

10 burpees 

16 plank shoulder taps (8 a side)

1 min treadwall (incline)

3. 1 or 2 Rounds 

30 sec. Treadwall (incline)

10 Ring Rows 

30 sec. Treadwall (incline)

15 sit-ups (or abdominal crunches)

30 sec.Treadwall (incline)

10 push-ups

30 sec. Treadwall (incline)

Moderate

1. 1 Round

Buy In – 2 min Treadwall (incline)

2 Tabata – 20 sec(W)/10 sec(R)

Push-ups vs. Bicep curls 

Goblet Squats vs. Donkey Kicks

Russian Twists vs. Supermans 

3. Buy Out – 

2 min Treadwall (incline)

2. 2 Rounds

60 sec. Treadwall (vertical)

50 Single Unders 

40 Squats

30 Jumping Lunges (1-2)

20 Shoulder Presses

10 Full Burpees

3. 2 or 3 Sets

30 sec. Treadwall (vertical)

20 sit-ups 

30 sec. Treadwall (vertical)

20 glute raises w/ kick out (1-2)

30 sec. Treadwall (vertical)

10 side lunges w/ front kick (1-1)

30 sec. Treadwall (vertical)

Intense

1. EMOM (20 min)

45 sec. Treadwall (vertical)

25 Push-ups 

20 V-ups 

20 Jumping Lunges (1-2)

2. 3 Rounds 

20 Push-ups 

20 Bulgarian Split Squats 

1 min Treadwall (vertical)

20 Push-ups

20 weighted walking lunges 

1 min Treadwall (incline)

3. 1 Round

Buy In – 2 min (incline) – 1 min (incline) slow = x3 

21-18-15-12-9-6-3

Burpees 

Goblet Squats 

Buy-out – 2 min (vertical) – 1 min (incline) slow = x3