Welcome to Week 1! In this first week, we’ll establish a base to build on for the three weeks that follow. We’ll be focusing on warmups and getting mileage under your belt, as well as core and finger-strength tune-up drills. Remember, this is a marathon, not a sprint; establishing a foundation is more beneficial than wearing yourself out. Proceed cautiously, take plenty of rest, stay well fed and hydrated, and listen to your body—if anything hurts or feels tweaky, back off.

At a glance, here’s what our week will look like:

• Monday: Climb and Core
• Tuesday: Climb and Finger Strength
• Wednesday: C...