Rock Climber Sasha DiGiulian in Two-Piece Workout Gear is "Breaking in the Adrenaline"

Sasha DiGiulian is rocking climbing in her workout clothes. In a new social media post the pro climber shows off her incredible body and strength while sharing a workout with her followers. “I am very grateful to have a new set of @escapeclimbing holds on my Treadwall in my home gym to help me train endurance from the comfort of my garage. There’s many ways to train endurance for climbing, but if you have Treadwall or climbing gym access, see below for an endurance workout to try. Grab your @escapeclimbing Chunky Nuggets chalk and get after it!” she captioned the post.

1. Fiber, Lean Protein, Veggies

Sasha DiGiulian/Instagram

Sasha fuels her body with healthy food. “I believe in everything in moderation. I focus on fueling my body with a high-fiber, vegetable diet and lean protein - chicken and salmon, mainly. Though, I do enjoy red wine and cookies,” she tells Men’s Journal.

2. Encompassing Rather Than Eliminating

Sasha tries to avoid restricting herself. “I am not very strict with myself, especially when I am training hard. I follow a more encompassing - rather than eliminating - diet; making sure I have enough protein and greens throughout the day, more than anything else,” Sasha says.

3. Warm Water with Lemon and Mint

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Sasha starts the day with a healthy drink. “I work with a sports nutritionist, Alex Pazinopolous from the Pazio Institute. One habit that I follow is having lemon, mint and warm water first thing in the morning,” she explained to Men’s Journal. I then have green tea and a green smoothie before or after I go to yoga. When I am back, I have breakfast; typically oatmeal with protein powder, or Greek yogurt with fruit and granola. After training I have a protein shake and I typically have dinner around 7 p.m.

4. Daily Training

Sasha spends hours every day training. “I tend to train in the middle of the day - about 12 to 4 p.m.” she says. “I train five to six days a week for 4-8 hours and I stretch most days. I try to do yoga three times per week and I cross train with cardio about four to five times a week.”

5. Here Is Her Workout

Warm Up: “Climb 3-4 grades below your ‘redpoint’ level for 10 minutes continuously with rests as needed,” Sasha recommends. “If you’re in a gym, traversing is great; high volume easy boulders — or Treadwall, I like to do 45-60 secs on— rest— then build up to 3-4 minutes continuously climbing>”

Power Endurance (4 sets): 1 minute on, 1 minute off at 1-2 grades below your max. “If you climb 5.11, try 5.9+-5.10’s. If you climb 5.13, try 5.11+ or 5.12’s, etc,” she explains. “If you’re not on a Treadwall and you’re at the gym, do single route reps.”

Interval Training (6-8 sets): “2 grades below redpoint grade — 2 mins on/2 mins off,” she says. “If you’re not on a Treadwall and you’re at the gym, do doubles — climb up the wall, lower- pull the rope and climb right back up!”

Endurance Blowout (2 sets): “4 minutes continuously climbing 3-4 grades below red point grade,” she suggests. “At the gym this may be more like triples or quadruples since unlike the Treadwall, you do have to factor in some broken time of rest lowering from the top, and pulling back on.”

Brooke Raboutou is a very successful rock climber. She competed in the 2020 and 2024 Olympics, winning silver this year. In September, she competed in Climb Fest, and shared a video of one of her races on Instagram. Raboutou captioned the post, “Here is my final race and jump from the top of the Climb Fest wall in New York! For those interested in the stats: 55ft wall + 10ft barge = 65ft total 🫣 Final climb was about 7C/ 5.12d and took me about 45 seconds 💃 Was a pleasure @kylieclimbs 🤝”

1. She Climbs

Climbing is the main way Raboutou stays in shape. International Medical Aid states that climbing has a lot of mental health benefits. “Rock climbing gets you into the thick of nature. You can feel the wind in your hair, the rustle of trees, the sturdy rock beneath your feet. Research shows that spending time in nature can reduce blood pressure, strengthen your immune system and elevate your mood. And let’s not forget the sense of awe and wonder you experience when you take in those spectacular views!”

2. She Has The Right Mindset

When Raboutou competes, she makes sure to get into the right mindset. She shared her approach in an interview with Olympics.com. “My dad has always said, 'It's just you and the wall.’ Which is just a reminder that it's not about anybody else. It's just about me and giving myself to the boulders in front of me."

3. She Enjoys Climbing

Raboutou has a lot of love for climbing. She tells Olympics.com that this started at her gym as a child. “ABC energy has been chaotic and wonderful since day one, so that hasn't changed too much. We not only competed against each other, but we pushed each other to work hard... and we just had so much fun too. That whole philosophy has really just continued with me throughout my career. I'm competing out of pure passion - and that passion is continuing to grow and [I have] the want to learn more and more about the sport and what I'm capable of... and, just pushing myself."

4. She Spends Time Outside

Raboutou tells Olympics.com that she likes to spend time outside. “As much as I compete, I also love outdoor climbing," she said. "I just love getting to be outside and really connect with nature, be with family and friends - or sometimes even solo. There's just something about it that really motivates me, wanting to get to the top of the climb and really being there for the boulder itself... for the simple act of just like being outdoors and feeding my soul with all that good energy."

5. She Alternates Her Training

Raboutou tells Olympics.com that she likes to alternate her approach to climbing training. “Sometimes it's to go out and try the hardest climb possible," she said. "And sometimes it's just to do really easy climbs and fall in love with the movement and get lost in the outdoors. Every trip outdoors can look different, which is why it's super special."

Sierra Blair-Coyle is climbing rocks in her workout gear. In a new social media post the professional rock climber shows off her amazing body in exercise clothes as she executes a difficult climb. “Made it up to Prescott this weekend to get on this gem 🤩The move to the right hand crimp was an absolute bear and shout out to @gusfigs7 for figuring out the beta,” she captioned the Instagram post. How does she approach diet, fitness, and self-care? Here are her top tips.

1. Just Do It

In an interview with Teen Vogue, Sierra offered her top tips. "New workouts are a scary thing," she said. "You just have to go for it! If you don't feel comfortable doing it by yourself, ask a friend to try the workout with you. Eventually, you'll become more comfortable with your new activity and it'll become routine."

2. Be Consistent

She also stresses the importance of consistency. "My motivation to workout everyday comes from wanting to be the best climber I can be and wanting to live a healthy lifestyle. With these goals comes hard work, consistency, and dedication. Challenges aren't easy, but the rewards are outstanding,” she tells Teen Vogue.

3. Get Fitspiration on Pinterest

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Search for fitspiration, suggests Sierra. "There are so many fitness boards on Pinterest with amazing ideas. What I really like about many of them is that they're simple, like the 5-4-3-2-1 workout. You can do them anywhere and they don't require a complex knowledge of exercise or much equipment."

4. Mix Up Your Workouts

Sierra enjoys mixing up her workouts and trying new things. "When I was younger, I was into gymnastics and dance. Recently, I tried paddle boarding and it was a blast! I also love exploring the outdoors—it's fun to go on adventures!

5. Strength Train

Sierra also strength trains to keep her body ready for climbing. “It’s been a journey healing my back and this workout was the first workout I started to do once I was cleared to train again. I started with no weight and low reps. I make the workout a little harder each week (cheers to higher reps and using weights 😊),” she captioned a post.

Natalia Grossman is a professional rock climber who has achieved incredible success, including multiple World Cup medals and podium finishes at the World Championships. Known for her strategic mindset and physical prowess, Natalia shared her approach to staying at the top of her game on the Test Piece Climbing podcast. As the caption for her episode noted, “Mindset As An Underdog vs Topdog, Climbing Your Best While Injured, and Knowing She’s ‘Ready’ For a Comp.” Here’s how Natalia trains her body and mind to perform her best.

1. She’s Consistent

Grossman opened up about her training routine with Redbull. She says that she makes sure to stay consistent. “My training varies with the season. During competition season, from April until September, I travel. When I’m home I train five times a week. For power training, I normally spray wall, which is climbing hard boulders on steep terrain. I also work on skills using competition-style boulders. For power-endurance training, I do circuits of 30 to 40 hard moves, where movement with my left or right-hand counts as a move. For pure endurance, I’ll do 50 easier moves or go rope climbing on the wall for a longer period of time.”

2. She Builds Muscle

Grossman tells Redbull that building muscle is something she focuses on. “For climbing, physical strength is a necessity, especially finger and upper-body strength. So once or twice a week, I’ll do hangboarding, where I hang by my fingers off a wooden board. I can add weight in, too. And I’m always working on my leg strength and power; for that I do squats, hamstring curls, deadlifts and pistol [single-leg] squats. For upper-body strength, I do lots of rows and curls. But when the competition season starts, I focus more on maintaining leg strength, because my upper body is just naturally stronger.”

3. She Stretches

Grossman tells Redbull that she makes sure to do a lot of stretching. “I think being flexible is helpful for getting my feet high and keeping my hips close to the wall. I used to do gymnastics, which I think made me very flexible. Now I maintain it by doing 10 or 15 minutes of stretching every morning. I start with frog position and splits. Then I do upper-body stretches to open up my shoulders and chest. When I get to the gym, I’ll do band work to finish my upper-body warm- up—movements like bringing the band across my chest or a curling motion. And then I do a bit with my fingers, too.”

4. She Centers Herself

Grossman revealed how she stays focused during a competition with Redbull. “In bouldering competitions, when I turn around, I have four to five minutes to figure out a climb that I’ve never seen before. Before I start, I like to lower my heart rate and get into a calm state. I have to come up with a game plan quickly and I try to stick to it. When I’m waiting behind the wall, I put on loud music so I can’t hear the crowd. Then I’ll just close my eyes and take some deep breaths. When I’m in a final where I’ve seen the climbs before, I’ll close my eyes and visualize myself climbing the boulder.”

5. She Hikes

Naturally, Grossman spends a lot of time outside. Besides climbing, hiking is an outdoor activity she does to keep herself in shape. Grossman shared a photo of herself hiking by the beach in this Instagram post. She captioned it, “Some much needed island vibes🏝🌊🌞Now I’m onto the next adventure! Thrilled to spending the next month in my second home… Innsbruck😍”