Problem selection:
Select 5 problems in a triangle of grades on a slightly steep to steep wall. The hardest problem should be 1-2 grades below your redpoint maximum. So a climber whose highest consistent redpoint on the terrain in question is V9 would select roughly a V7, 2x V6, and 2x V5.
When in doubt, choose problems that are specific to your goals in steepness and style. Pick or trim problems to be 8-10 moves.
Climbing:
Climb the first easier problem 2x, resting 30 seconds in between. Rest 1 minute.
Climb the first middle problem 2x, resting 30 seconds in between. Rest 1 minute.
Climb the hardest problem. Rest 1 minute.
Climb the second middle problem 2x, resting 30 seconds in between. Rest 1 minute.
Climb the second easier problem 2x, resting 30 seconds in between. Rest 1 minute.
Rest 8 minutes. Repeat the pyramid 2 or 3 total times according to your plan.
Focus:
This is a very high-intensity session, and you may fail. Try to pick problems so that you don’t fail until the final repetitions.
Combination:
This session is very tiring. Do not perform any power or finger training after this workout. If doing this session after other climbing exercises, expect to select easier problems. If combined with conditioning, rest 15-20 minutes after this workout before conditioning.
Full workout instructions:
(e.g. for a V9 climber performing this on V5-7)
Select:
Problem 1 – V5
Problem 2 – V6
Problem 3 – V7
Problem 4 – V6
Problem 5 – V5
Problem 1, rest 30 seconds
Problem 1, rest 1 minute
Problem 2, rest 30 seconds
Problem 2, rest 1 minute
Problem 3, rest 1 minute
Problem 4, rest 30 seconds
Problem 4, rest 1 minute
Problem 5, rest 30 seconds
Problem 5, rest 8 minutes
Repeat 2 or 3 times