Versa Climber

The versa climber is one of the hardest machines to train on in the gym. Make sure you read notes in the fitness section under exercises / cardio Versa Climber, to help you have correct technique.

Do not progress on to week two, if you currently find week one too hard. If you find week one too easy then try either week two, three or four. Once you can do week four comfortably, go onto training for Intermediates, then onto the advanced program.
 

VERSA CLIMBER WORKOUT FOR INTERMEDIATES

WEEK
SPEED

F. P.M.

TIME

SECS

TOTAL

FEET

REST

SECS

SETS
WK5(a)

(b)

100/110+

80/100

120

240

200/220

320/400

60

-

2

1

WK6(a)

(b)

120/130+

80/120

60

150

120/130

200/300

90

60

3

2

WK7(a)

(b)

100+

120+

300

60

500+

120+

-

60

1

3

WK8(a)

(b)

110+

110+

360

150

660+

165+

-

60

1

3



VERSA CLIMBER WORKOUT FOR ADVANCED

WEEK
SPEED

F. P.M.

TOTAL

FEET

YOUR TIME
REST

SECS

SETS
WK9(a)

(b)

110+

100+

500

750

-
90

-

2

1

WK10(a)

(b)

120/130+

80/120+

500

1000

-
90

-

3

1

WK11(a)

(b)

100+

120+

750

500

-
90

60

2

3

WK12(a)

(b)

100/110+

110+

1500

1000

-
-

120

1

2



Once you can do these workouts comfortably, try the following:-
 

 

 

  • Pyramid climb, 100 feet, 20 sec's rest, 200 feet, 30 sec's rest, 400 feet, 40 sec's rest, then come back down 200 feet 30 sec's rest, then 100 feet.

 

I hope that this will give you a good baseline to work from, remember that this is just a guide. You may want to work easier or harder, however work within your own limits.

As with most pieces of gym equipment, you will find that some machines are slower than others, due to their wear and tear.

Those of you that are athletes, should ideally aim to hit a 1,000 feet in around 5 min's / 5 min's 15 seconds.

Points to note: -

  • Drop set, start with 500 feet, once completed come off the machine, and do another exercise, i.e. 500 metres rowing, or a few press-ups. As soon as you finish go back on the climber and do a further 400 feet, then again either a row or press-ups. Aim to continue down in drops of 100 feet.
  • If you start off too fast you will not finish.
  • Take in some fluid in your short breaks.
  • Stretch after each session, especially the quadriceps and forearms.
  • Each week has two programs, don't do them on the same day.
  • Progress slowly but positively.
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