Bouldering 4×4’s train climbing-specific Work Capacity.
Pick 4 problems you know you can onsite. Climb the four problems, in succession, without rest, This is 1 set. After you finish the four problems, take 1 minute rest. Then repeat 3 more times, taking one minute rest between sets.
After your 4th set, you’ve completed a “group”. Rest 5 minutes, then try to get in 3 more groups.
Each group of 4X4’s is 16x boulder problems. So if you complete all 4x groups you’ll do 54x problems total. You can change boulder problems between groups. Usually as you work into the session, you’ll get fatigued, so don’t be afraid to chose easier problems as you proceed through the session.
Stop at 60 minutes, counting the warm up. Record how many groups you get through. Our best climbers manage 4-4.5 groups, each effort. Here’s an Example: http://youtu.be/87P7MwKpqVQ
For the warm up, complete 5 minutes of movement on a traverse wall.