Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Climbing

4×4 Training with Daniel Woods

Lock Icon

Unlock this article with Outside+

Already have an Outside Account? Sign in

Outside+ Logo

We’ll donate $25 when you join today.
0% off ($4.99mo/$59.99y1)*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

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.

WATCH:

Daniel Woods: 10×10 Hangboard Workout

Daniel Woods: The DW Special Workout

Sean McColl – Campus Board Training

Video by The North Face