Starting something new can feel uncomfortable. Whether you’re new to climbing or just new to structured training, the first two weeks are about learning the system and building habits.

What ROQ Actually Is

ROQ is a comprehensive training system that will improve your climbing and increase your fitness over time. Our programming is designed to be maximally efficient: better results with less time spent. Structured intensity builds fitness. More fitness allows more quality reps on the wall. More quality reps lead to faster improvement.

Each one-hour class is intentionally designed for maximum return. You don’t need to plan your training. You show up, plug in, and follow a progressive structure that builds week after week.

Every session blends climbing, rowing, and floor work. Climbing builds power and movement skills. Rowing develops conditioning and recovery capacity. Floor work builds strength and durability. Together, they support consistent progress.

The First Two Weeks

The goal is simple: learn the format, manage your effort, and show up consistently.

Week 1

Day 1: Intro Class
Day 2: Rest
Day 3: Flagship Class
Day 4: Rest
Day 5: Rest
Day 6: Flagship
Day 7: Rest

Three sessions with rest in between. Expect some soreness as you get used to a new type of training.

By the end of week one, you should understand the flow, know how hard is “hard” for you, and feel comfortable in the space.

Confidence matters. When you understand the system, you can push harder later. It’s like learning a lift: first you learn the movement, then you add load.

Week 2

Day 1: Flagship
Day 2: Rest
Day 3: Open Session (optional)
Day 4: Flagship
Day 5: Rest
Day 6: Flagship
Day 7: Rest

Three sessions remain the anchor. Our flagship classes have different focus areas. Strength, power endurance, and capacity each have a role in the overall system. The goal is building rhythm and repeatability. Coming to an open session is optional - you can use this time to focus on climbs that you didn’t quite get in class, at your own pace with coach support. 

Why 3x Per Week Works

Two sessions per week builds familiarity. Three builds momentum.

Showing up can also include recovery. Use the sauna. Move lightly. Stay consistent. Early consistency builds the habit. We can’t stress it enough - consistency is more important than intensity. 

Effort and Ego

Week one is not a test. Manage your effort so you can train again a few days later. Consistency drives progress.

If you’re experienced, leave your ego at home. Climb with precision. Row with control. Move well on the floor. You’ll improve faster.

If you’re unsure, ask questions and focus on effort relative to you. The structure supports all levels.

What Success Looks Like

Five to six total sessions in two weeks. Clear understanding of workout flow and how hard you can push. Commitment kept.

Start with two sessions per week. Build to three within your first month.

Show up. Recover well. Let the system work.

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