Uploaded June 2020 | Updated September 2026, 3 weeks ago
☝️ FREE FINGER INJURY SELF-ASSESSMENT: hoopersbeta.com/finger-tool
🩹 $19/MO SCIENCE-BACKED INJURY RECOVERY PROGRAMS: hoopersbeta.com/recoveryblueprint
Time to do hard stuff! This video takes us through an advanced body weight circuit designed to compliment strength needed for climbing while also targeting our push muscles to help make sure we are well rounded athletes. In the video I will point out some spots where you can make modifications to meet your skill level. Always modify when needed! Listen to your body and know your strengths. Scroll down to the exercise notes for some tips on how to modify. This circuit is all body weight but does require some equipment.
Here’s what you’ll need to do this:
- Pull up bar or hangboard
- Resistance band
- Free weights
- (optional) Parallel bars or Yoga blocks
Every round will be 4x through but if you are feeling fatigued 3 rounds is plenty! I rest ~90 seconds after I finish each round to make sure I am recovered enough as these are very challenging exercises. The point of this is to not be out of breath and trying to maintain a high heart rate the entire time, but rather to be able to put out STRONG effort each time you do a move. Take breaks as needed, even if it is in-between exercises and not just in-between sets.
Terminology
- AMRAP = As many reps as possible
- ISOHOLD = hold the same position for as long as possible
Workout Overview & Purpose (00:00)
Circuit 1: 4x through (00:41)
- L-sit pull ups - AMRAP (00:54)
- Planche Tuck - ISOHOLD (01:23)
- Side Split Lunges 8-12 reps (01:53)
90 second rest after each round
Circuit 2: 4x through (02:45)
- Front Levers - ISOHOLD (02:59)
- HS Push Up - AMRAP (03:36)
- Pistol Squat - AMRAP (04:07)
90 second rest after each round
Circuit 3: 4x through (05:11)
- Single arm hangs - ISOHOLD (05:37)
- Planche push up - AMRAP (06:19)
- Nordic curls - AMRAP (06:58)
90 second rest after each round
CIrcuit 4: (08:30)
- Face pulls - 8-12 reps (08:54)
- Planche fly - 8-12 reps (09:22)
- Hollow rock - AMRAP (10:15)
Minimal rest needed, this is my “burnout” round.
Exercise Notes
**for the full show notes including all notes on the exercises visit the page HoopersBeta.com
Disclaimer: As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
emilemodesitt.com
IG: @emile166
☝️ FREE FINGER INJURY SELF-ASSESSMENT: hoopersbeta.com/finger-tool
🩹 $19/MO SCIENCE-BACKED INJURY RECOVERY PROGRAMS: hoopersbeta.com/recoveryblueprint
Time to do hard stuff! This video takes us through an advanced body weight circuit designed to compliment strength needed for climbing while also targeting our push muscles to help make sure we are well rounded athletes. In the video I will point out some spots where you can make modifications to meet your skill level. Always modify when needed! Listen to your body and know your strengths. Scroll down to the exercise notes for some tips on how to modify. This circuit is all body weight but does require some equipment.
Here’s what you’ll need to do this:
- Pull up bar or hangboard
- Resistance band
- Free weights
- (optional) Parallel bars or Yoga blocks
Every round will be 4x through but if you are feeling fatigued 3 rounds is plenty! I rest ~90 seconds after I finish each round to make sure I am recovered enough as these are very challenging exercises. The point of this is to not be out of breath and trying to maintain a high heart rate the entire time, but rather to be able to put out STRONG effort each time you do a move. Take breaks as needed, even if it is in-between exercises and not just in-between sets.
Terminology
- AMRAP = As many reps as possible
- ISOHOLD = hold the same position for as long as possible
Workout Overview & Purpose (00:00)
Circuit 1: 4x through (00:41)
- L-sit pull ups - AMRAP (00:54)
- Planche Tuck - ISOHOLD (01:23)
- Side Split Lunges 8-12 reps (01:53)
90 second rest after each round
Circuit 2: 4x through (02:45)
- Front Levers - ISOHOLD (02:59)
- HS Push Up - AMRAP (03:36)
- Pistol Squat - AMRAP (04:07)
90 second rest after each round
Circuit 3: 4x through (05:11)
- Single arm hangs - ISOHOLD (05:37)
- Planche push up - AMRAP (06:19)
- Nordic curls - AMRAP (06:58)
90 second rest after each round
CIrcuit 4: (08:30)
- Face pulls - 8-12 reps (08:54)
- Planche fly - 8-12 reps (09:22)
- Hollow rock - AMRAP (10:15)
Minimal rest needed, this is my “burnout” round.
Exercise Notes
**for the full show notes including all notes on the exercises visit the page HoopersBeta.com
Disclaimer: As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
emilemodesitt.com
IG: @emile166
