Warm up (dynamic stretches 5 minutes total):
a) range of motion stretches
b) 2 arm hangs with fully extended shoulders
c) Full 360 degree rotation arm swings for 30 seconds per arm as in this video:
https://www.uphillathlete.com/shoulder-mobility/

then;
10x burpees
10x incline pull-up
30 second 360-degree arm swings.

You'll need a yoga mat or similar, a pull-up bar, a bench or chair, and two ice tools to do this workout.

To start we'll do a general strength workout which follows the training principle of increasing to more specific strength exercises after general strength.

All exercises should be done with an emphasis on perfect form and executed in a controlled manner.

Core routine: 1x through, 30 seconds between exercises. See attachment for explanations of exercises. A video of this routine is also available at:
http://www.uphillathlete.com/how-to-do-core/

Bird dog. 5x/side
Strict sit ups. 10x.
Windshield wiper. Straight legs. 5 to each side.
3 point hold. 5 seconds each side.
Kayaker 10x each side.
Push up or Knee-push-ups. 10 reps.
Hang leg raise, knees to pulled tight to chest. 10x.
Bridge 5 second hold each leg
Gymnast L sit. Try for 10 sec. (most people take 4-6 weeks to be able to get this)
Side plank 5 second hold on each side.

1x through the following routine
Up to 10 reps of each exercise.
Pull-ups. Do as many as you can up to 10 or until you first start to shake. Even if you just try to pull up, that's fine, try for three to five seconds.
During a 2 min break do 10x toe raises
Push-up or knee-push-ups. Do as many as you can up to 10
During a 2 min break do 10x toe raises
Bench or bar dips. Do as many as you can up to 10
During a 2 min break 10x toe raises


Toe raises: During the 2 min breaks between the arm exercises stand with toes on a block or step and do these in mountain boots. The progression should start with 2 feet and 10 reps for each set of toe raises. As you get stronger progress first to one foot with 6-8 reps and finally, as needed start to add enough weight so that you can manage only 4 reps

The last stage of the workout after the general routine above:
Ice tool hangs for 30 seconds, tools in both hands. Stop if you start to shake. Keep your shoulder muscles active, don't hang fully relaxed so that your shoulder is stretching out, this can cause injury.

Climbing, indoors or outside. Aim to do 60% of the maximum number of pitches you could do in two hours assuming the pitches are 2 number-grades below what you can climb onsight.

Climbing, indoors or outside. Aim to do 60% of the maximum number of pitches you could do in two hours assuming the pitches are 2 number-grades below what you can climb onsight.

Climbing, indoors or outside. Aim to do 60% of the maximum number of pitches you could do in two hours assuming the pitches are 2 number-grades below what you can climb onsight.

Climbing, indoors or outside. Aim to do one more pitch within the two hours of climbing than you completed last week. As before aim for pitches that are 2 number-grades below what you can climb insight.
A reminder: If you can find the right belayer, it's best to do these routes with 5 minutes rest between. You DO NOT have to climb the full two hours, just climb until you feel the first onset of fatigue that might just cause you to fall off your route. Make sense?

Refer to the Ice Climbing Strength Exercises 

https://www.youtube.com/watch?v=B17gEKNZHYg

In the overall progression shown in the video; In this first workout you will find which "phase" your strength level currently is.

Warm up (dynamic stretches 5 minutes total):
30 seconds per arm:
Full 360 degree rotation arm swings
10x burpees
10x incline pull-up
360-degree arm swings.

Core routine: 2x through, 30 seconds between exercises. See attachment for explanations of exercises. A video of this routine is also available at http://www.uphillathlete.com/how-to-do-core/

drop the easiest exercises and add resistance where you are able or where a longer hold is possible.

Bird dog. 5x/side
Strict sit ups. 10x.
Windshield wiper. Straight legs. 5 to each side.
3 point hold. 5 seconds each side.
Kayaker 10x each side. 5lbs.
Push up or Knee-push-ups. 10 reps.
Hang leg raise, knees to pulled tight to chest. 10x.
Bridge 5 second hold each leg
Gymnast L sit. Try for 10 sec. (most people take 4-6 weeks to be able to get this)
Side plank 5 second hold on each side


Refer to the Ice Climbing Strength Exercises Video.

NOTE: If you can't use ice tools, use the ring progression.  

NOTE: The Ice Tool Hangs demoed in the beginning of the video: You should be able to hang from 2 tools with body weight for 20 sec and one tool with BW for 5 seconds before progressing to Phase 3.

Start with the easiest exercises in the progression. Do 10 reps of each exercise (10/side if needed). In the overall progression shown in the video; Find which "phase" your strength level currently is.

Do this by completing 8-10 reps in each exercise as you move up the difficulty scale. Make note of which exercise becomes too challenging for 8 reps in good control.

Refer to the Ice Climbing Strength Exercises

https://www.youtube.com/watch?v=B17gEKNZHYg

In the overall progression shown in the video; Find which "phase" your strength level currently is. Do this by finding the hardest one of these exercises that you can do 6 full controlled reps (6 each side).
That will be the Primary exercise (PE) you do in this workout.

The exercise that you found at one level below the PE or PE-1 will be your warm up exercise.

The next exercise up the difficulty scale from your PE will be PE+1 and what you target.

NOTE: As you gain strength, what was your PE+1 will become your PE.

If you are able to complete the most difficult exercises in the routine in perfect control for 6 reps then add challenge by wearing a weight vest.

WARM UP:
(dynamic stretches 5 minutes total):
30 seconds per arm:
Full 360 degree rotation arm swings
10x burpees
10x incline pull-up
360-degree arm swings
PLUS: 2x through
-Bird dog 8 each side
-3 point 10sec each side
-Kayaker x10 each side

WORKOUT:
Using PE-1 do 3 sets of 10 reps of this exercise. Do not go to failure or anywhere near failure. This is meant to wake all the muscles in the chain that you will be using in the PE so it should feel like a warm up and not exhausting.

Take 1-2 min between sets where you will also do the following;

Between the above sets do a set of the most difficult toe raise you can manage for 6 reps with full range of motion and moving slowly. Add weigh if you can do more than 10 single toe raises off the very front of the boot.

THE BIZ:
Using the PE do 5 sets of 4 reps (per side if appropriate) take a full 3 min sitting recovery between these sets.

CORE finale: 3 sets to failure
-Hanging leg raise at what ever level of difficulty you can manage.
-3 point hold to failure. If longer than 20 sec add a weight vest or plate on your back.