Ice Climbing Strength Exercise Video is available at the following link:
https://www.youtube.com/watch?v=B17gEKNZHYg

Warm up:
Video tutorial:
https://www.youtube.com/watch?v=aFjx74PzghA&t=135s

Then
10x burpees
10x pull-ups
360-degree arm swings

Plus: 2x through
-Bird dog to each side until you start to lose form due to fatigue
-2 point plank until you start to shake
-Kayaker x10 each side with a challenging weight

Note: A PDF of the full Killer Core Routine is attached as a reference for these exercises.

Note: PE stands for: Primary Exercise. Your Primary Exercise is determined by the Ice Climbing Strength Exercise Video available at the following link (same link as above):

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

PE-1 is one step easier than your Primary Exercise.

WORKOUT:
Part 1-
Using PE-1, do 3 sets of 10 reps of Incline Pull and Ice Tool Progression. Take 2 min rest in between each set. Do not go to failure or anywhere near failure. This is meant to wake up 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.

In the 2 min rest from the above sets do a set of the most difficult single toe raises you can manage for 4 reps with full range of motion and moving slowly. Add weight if you can do more than 4 single toe raises off the very front of the boot.

Part 2-

Using your PE do 4 sets of 2 reps (per side if appropriate) of Incline Pull, Ice Tool Progression and Toe Raises.

Take a full 3 min sitting recovery between these sets.

Try PE+1 for 1-2 reps in control and try to complete 3 times through.

Ice Tool Hangs;
4 sets of 1-arm, 10 second hangs. Use enough weight that you can only hang a max of 12-15 seconds. Take 1 min rest between hangs. Keep your shoulder activated and tense throughout the hang, don't hang totally relaxed on your shoulder joints with this much load.

Core finale: 3 sets of the following to failure:

1. Hanging leg raise at what ever level of difficulty you can manage. For more experienced climbers, you'll want to do this on gymnastics rings and go to a full inversion. Pull both knees to your chest and then rotate all the way up and push your feet above you until your torso is straight and vertical and you are upside down. If you can pull yourself up and bring the rings to your arm-pits without loosing form or position, do so. Reverse in a controlled, slow manner. Do these until you start to shake.

Rest 3 minutes.

2. Two point hold to failure. If longer than 20 sec add a weight vest or plate on your back.

Emphasize movement and stretching. This is a recovery workout so do not do a strenuous form of yoga.

As with all climbing workouts, this can be done either outdoors or indoors.
These workouts are written as an ideal but keep in mind that you may have to adapt to what you can do given where you're climbing, partners, etc.

Gym Protocol:
Warm up 10 minutes with 1 minute on, 1 minute off. Ideally this is easy bouldering.

Note:
The goal of this workout is to keep you moving continuously during the work period. The goal is not to do hard moves. In fact, I want you to do easy (for you) moves, but lots of them. The ideal location for this will depend on your ability. A gently overhanging wall with easy (for you) climbing is typically ideal for most people at this level.

Endurance Ladder Workout:
Stop the progression once you feel a solid pump. Do not go to failure, just to the feeling of being pumped. From that point, we will ladder back down as you will see below.

5x2 minutes on, 1 minute off
3-5 min rest
5x3 minutes on, 1 minute off
3-5 minute rest
5x4 minute on, 1 minute off
3-5 minute rest

If you are strong enough to climb 5x4 minute continue the progression adding one extra minute per rung on the ladder.

Once you've reached a point where you've achieved a solid pump then ladder back down as laid out here.

Sample Climbing Ladder Workout
5x4 minute on, 1 minute off (second round of your 'max')
3-5 min rest
5x3 minutes on, 1 minute off
3-5 minute rest
5x2 minutes on, 1 minute off

To progress the gym protocol you need to record how far you got in the duration of the work to rest intervals, and aim to go one step further next week. You may not be able to complete the full set at the next level. So if you complete 5x3 min you may very well complete 2x4 minutes before laddering back down.

It may help to bear in mind that the rule of thumb is to increase one's training load by 5-10% per week (not per workout, per week).

Outside climbing instructions:

If you do this outside, then it you will be climbing for pitches. Climb enough that you're tired but not exhausted. So like 75% of "I can't climb anymore" (assuming skin is fine). The reason for this is that we want to be able to progress this in a logical way. So if you can climb 10 pitches this week (and be 75% done) for a total climbing time of 100 minutes, then we will aim for a 10% increase week to week. So 11 pitches/110 minutes, then 13 pitches/120 minutes, then 16/135 minutes, etc.

A note on difficulty:
We recommend climbing 2-5 full (North American, YDS) grades below your onsight ability. So if you can onsight 5.11d (7a in the French Grading system if you're European), then aim for pitches in the 10b-11b range. If you're used to European (French) grades, the above example would translate to 7a onsight, then climb pitches from 6a-6b+/c.

A note on pitches.
What constitutes a pitch varies a lot, so do your best to be consistent with what you define as a pitch. Ideally these are long pitches with sustained sub-maximal climbing as noted above.

Please read all of this before you go to the gym as it might seem a little bit complicated at first.

This workout is to be done in a bouldering gym or a very good bouldering area with a high concentration of problems.

Warm up:
1x20 minute continuous climbing at an easy level until breathing moderately hard and feeling warm and starting to break a light sweat.

Warm up #2:
Bouldering: Start with very easy boulder problems. Choose and rehearse the problems you will use for your 4x4 drills doing 1-3 problems at each grade up to your flash grade (no more than 2 attempts per problem max)

4x4 Bouldering Circuits:
Select 4 boulder problems that you scouted and rehearsed in the previous phase of warm-up. Ideally these should be longer boulder problems with bigger holds and long reaches and possibly mildly dynamic movements. Nothing should be extremely dynamic as that will be overly taxing on joints. With mixed climbing we never need to crimp.

The first boulder problem should be the most difficult and the steepest.
The next three slightly less steep and slightly less difficult.

Note: The drop in grade from each problem should not be great.
Let's say you start with V4 and you end with V3, but together they are V4, V4, V3, V3. Something like this.

Note 2: The right difficulty is usually something you can flash, but is difficult to flash. So if you flash V4, then V4, V4, V3, V3 is about right. If you flash V3, then: V3, V3, V2, V2.

4x4 Workout Description:
Climb all 4 boulder problems one after another with basically no rest in between.
Note the time it takes to climb to the nearest 30 seconds.

Rest for double the amount of time it took to climb the 4 problems so we establish a climb to rest ratio of 1:2. If you take 5 minutes to climb the 4 problems then you rest 10 minutes. It usually takes about 3 minutes to climb 4 boulder problems, not 5, but you get the idea.

Do the same problems in the same order each time.

Do this 4-boulder problem circuit 4 times through.
Rest 15 minutes
Attempt another 4x4 until you fall of 25% of the attempted problems due to fatigue. If you fall off because some one makes a joke, that doesn't count.