WORKSHOPS
WORKSHOP BLOCK 1 at 14.30-15.15
Fall training with Pernilla
Abduction with Nikki - 60min!
Dynamic climbing with Kasia
Mobility with Annika
Lead reading with Katrin
Project planning with Stina
Drytooling with Mária
Climbing on boxes with Nikoline
Multipitch with Karin - 60 min!
Jamming with Alba
WORKSHOP BLOCK 2 at 16.15-17.00
Fall training with Pernilla
Re-anchoring with Nikki - 60 min!
Dynamic climbing with Kasia
Mobility with Annika
Finding balance with Katrin
Try Hard with Stina
Drytooling with Mária
Climbing on boxes with Nikoline
Multipitch with Karin - 60 min!
Jamming with Alba
LECTURE
Karin Eknor - Big Wall Climbing
LEVEL
All levels/Red card
All levels/Green card
Intermediate/Advanced
All levels
Beginner/Green card
Intermediate/Advanced
All levels
Beginner/Intermediate
Red card
All
LEVEL
All levels/Red card
All levels/Red card
Beginner/Intermediate
All levels
Beginner/Intermediate
Beginner/Intermediate
All levels
Intermediate/Advanced
Red card
All
Below you can read more about each workshop, lecture and our leaders.
Warm-up and Fall Training
with Pernilla Andersson
Warm-up
The day begins with a dynamic warm-up that I lead for all participants at the event. The warm-up will be a combination of dynamic yoga and pilates, designed to activate the whole body and prepare both muscles and mind for the day's climbing. To include all participants, the warm-up will be held in English. The focus is on creating energy, improving mobility and awakening the body - a perfect start to the event regardless of your experience level.
Workshop in Fall Training
Fear of falling in various forms and to varying degrees is something that almost all climbers have, including myself. Just like a muscle that can be trained to a certain movement or strength, the brain can also be trained to reduce and, above all, control fear. During the workshop, we will talk about
what fear is and what causes it in different climbers. We will then test our own zones on an individual level and give tips on exercises depending on which zone you are in.
We will also talk about the importance of dynamic belaying and there will be an opportunity to test Petzl's new rope brake NEOX during the workshops, which makes belaying much easier!
Prerequisites: Red card or equivalent knowledge. You should have belayed and led climbed before to get the most out of the workshop.
Prerequisites: Red card
Level: Everyone as long as the prerequisites are met
ABOUT PERNILLA
I have had the joy of sharing my life with climbing since I was 16 years old. My journey began with a trad course at Kullaberg, and since then climbing has been a central part of my life - especially outdoors. Climbing has taken me to fantastic places and meetings in countries such as Sweden, Norway, Costa Rica, Mexico, Thailand, USA, Spain, Belgium and Germany. One of my biggest adventures was starting a climbing academy in Costa Rica, where I trained climbers from 4 to 70 years old. I have also worked as an assistant coach with a focus on rehab and physical training for the Swedish junior national climbing team and have extensive experience as a personal trainer. In addition to this, I am a head coach in gymnastics, have a background in ballet, jazz and hip hop and have been running a yoga studio for the past five years where I delve into movement and balance. When I was younger, it was all about chasing degrees and constantly getting better. But after I became a single mother 7 years ago, my relationship with climbing has changed. Today, climbing for me is a way to unite body, mind, soul and heart – without any demands for performance. It is a place of freedom and recovery, where how often I climb can vary with the changes in life. Shared
Rappelling + Re-anchoring
with Nikki Hammarström
Rappelling
Rappeling can be used when you rig anchors outdoors, after climbing a multipitch or sometimes to gain access to a rock.
During this workshop you will learn how to safely belay yourself and then try rappelling down the mushroom in the Climbing Lab.
On day two you can practice everything outdoors on the real rock face!
Re-threading anchors
Outdoors, there are not always carabiners at the top of the routes that you can easily cut the rope into and then rappel down. Instead, there are often rings or glue bolts that you need to re-thread the rope into in order to clear the route and bring your quickdraws with you.
During this workshop you will go through how to re-thread an anchor when rappelling outdoors in a safe and easy way. You will learn two methods depending on what the anchor looks like.
Here too you have the chance to practice sharp outdoor on day two with Nikki who will follow you all the way!
THESE WORKSHOPS ARE 60MIN!
Prerequisites:
Rappeling: Green card
Re-anchoring: Red card
Level: All climbing levels as long as the above prerequisites are met.
ABOUT NIKKI
I have worked in climbing for 20 years both as an instructor, trainer and industrial climber.
I currently work as a technical specialist at Petzl where I train in the technical aspects of the equipment and its uses.
Climbing has been a part of my life since the age of 15 and I am driven by the passion to inspire others to the sport of climbing.
The complexity of climbing, both physical and mental challenges, is what makes the sport very special and in my clinic we will look at the mental aspects of climbing. You can read about the workshop above.
Dynamic movements
with Kasia Kędziorczyk
Highlights:
· Learning the mechanics of powerful dynos
· Mastering essential techniques for dynamic footwork
· Building strength and agility with targeted training exercises
· Gaining insights from experienced climbers
· Practicing in a supportive and collaborative environment
In this workshop, I will delve into the exploration of challenges associated with dynamic movement, emphasizing the practicality of such maneuvers in outdoor climbing. I aim to dispel the misconception that dynamic climbing is synonymous with indoor competition-style bouldering. Through case studies, I will examine the impact of dynamic and isometric training on climbing performance. Moreover, I will present a repertoire of specific exercises and training sessions designed to enhance dynamic climbing techniques. These strategies will not only refine one's climbing skills but also demonstrate their applicability in outdoor climbing scenarios, supported by illustrative examples.
Nivå: Intermediate, some experience in trying those dynamic movements - but not 100% knowledge and commitment. No experience needed in how to build this specific kind of strength or possibilities to train for those dynamic movements and how to properly implement those into climbing.
ABOUT KASIA
Kasia is currently pursuing her Master's Degree in Architecture while also embracing her passion for climbing.
"My journey into the world of climbing began almost six years ago when I first encountered the Polish limestone pockets. Both rope climbing and bouldering have become integral parts of my life, igniting a fervor that has taken me to various corners of Europe. Climbing, for me, extends beyond the physical act—it has transformed into a unique mode of travel. Integrating outdoor climbing with the exploration of architectural wonders has not only enriched my adventures but has also broadened my understanding in both disciplines.
In addition to being an avid climber, I actively engage with various groups, conducting technique courses and working during outdoor climbing camps. Collaborating with climbers from different parts of the world, such as Poland, the Netherlands, and Sweden, has granted me insights into the nuances of body movement in climbing and diverse training methodologies. And, of course, no expression of my climbing ethos would be complete without my signature sign-off: "Get stronger and come back." "
Mobility with Annika Frodin Lundgren
In this workshop you will get exercises and structure to train climbing-relevant flexibility. You will get a solid flex workout with active, passive, static & dynamic exercises to increase your mobility on the wall. The focus is on hips & legs, but we will include back and shoulders which should not be underestimated in climbing!
Level: All
ABOUT ANNIKA
Annika is a climber, former circus artist/aerial acrobat, has a degree in physiotherapy, psychology and circus. IG @circusannika Website: www.circusannika.com
Reading Routes + Finding Balance
with Katrin Kjellgren
Reading Routes
Reading routes is the craft of figuring out how to climb a problem. Joint reading is, for example, finding that foothold you would otherwise have missed and realizing where to put your hands before you get stuck with taking the wrong hand to the wrong grip. Joint reading is an essential skill for climbing a problem, regardless of whether you do it before the climb or when you are on the wall. Strength and technique are good, but knowledge of joint reading is required to be able to apply this knowledge to different problems. In this workshop, we will start from the beginning and go through basic joint reading. Among other things, we will talk about the position of the grips and how to adjust the body position according to them.
Finding the Balance
Become friends with the body workshop! Do you want to become a more effective climber without just focusing on strength? In this workshop we explore the body's center of gravity and how you can work with your weight instead of against it. Through practical exercises we learn to find balance and energy-efficient movement patterns. A common belief is that strength is the primary key to better climbing, but often it is how we use the resources we already have that makes the biggest difference. During the workshop you will learn to understand and utilize your center of gravity, as well as how this knowledge can be applied to the wall. The goal is for you to leave with a deeper understanding of your own climbing and feel more confident in using your body in a more natural and energy-efficient way.
Level: The workshop is aimed at beginners or relatively new climbers
ABOUT KATRIN
Climbing nerd here! Also called Katrin.
My first climbing adventure was climbing a kitchen chair.
It went like this, I fell and got a big bump on my forehead. I was one year old at the time. The adventure continued and my mother realized that it was better if I climbed in a climbing hall instead. So when I was in middle school, I had to start climbing school.
Now I'm older and hopefully a little wiser, but my interest in climbing is still there. For the past 6 years, I've worked with climbing. Mostly as an instructor for climbing school groups, lead and top rope courses.
What climbing has meant to me has varied, but what I always come back to is that it's really fun.
The problem-solving and social aspects are my favorite parts of the sport.
Katrin holds the technique workshop: Learn to activate your core and improve your foot pressure.
Find your "try hard" + Design
with Stina Dorwarth
"Try hard"
It is said that climbing consists of two keys: technique and strength…
With these two keys we unlock many doors that lead to multifaceted climbing. However, we often miss one big door: “Good things come in threes.”
The third key is the one that unlocks the door to the climber’s brain. In the climbing brain there is everything from fear of falling, performance anxiety, nervousness, goals and dreams.
With that in mind, I present the following workshop: TRY HARD.
In my climbing brain, the thought “it’s okay to let go” has always been with me. I got tired of this thought a little over a year ago. I wanted to develop, but I was treading water.
I started experimenting with my unpolished third key.
I started using the key to hold on harder. I found some form of try hard.
My try hard came with trying new things, like lifting weights and practicing breathing.
Suddenly I could switch to a new gear when I wanted to get up to a problem. When I had previously chosen to let go, I now see something that can make me better. An endless development potential.
In this workshop I will let you try breathing techniques, lift weights and then practice applying these techniques on the climbing wall.
The purpose is to encourage you to dare to take action and feel pride in this.
Level: All
ABOUT STINA
My name is Stina Dorwarth and I have been active in climbing since I was eight years old.
My career started at the Climbing Center in Solna through the Solna Climbing Club, but today I am most active in Uppsala! I have worked as a coach for just over 6 years and as a leader for 2 years!
Why I chose to start working with climbing is because I found and find so much joy in the sport.
New challenges come all the time, challenges I can put myself through and challenges I can give to others.
The physical and mental challenges combined with the social openness, you can never learn too much from it! Seeing people develop and spark interest in the sport that has given me so much is incredibly satisfying.
My life in climbing will continue to be enriched, like so many others, and I am incredibly excited about that!
.png)
Drytooling with Mária Šoltésová
Ice climbing is on the way to become an olympic sport, yet it doesn't receive much attention in Sweden. Come and learn the tips and tricks on how to move with ice axes on holds in different terrain. Elevate your ice axe skill to the next level and discover the mix of strength and precision needed for this sport.
Nivå: Alla
ABOUT MÁRIA
I've been climbing with ice axes on ice, rock and competition structures for more that 10 years. I design my own training, always striving for learning, improvement and exploring my own capabilities.
Klättring på boxar
med Nikoline Öhrström
Do you find climbing on volumes intimidating? Are you curious to learn tricks for climbing on volumes? Or would you simply like practice your technique on “new school” boulders? Then this workshop is for you!
We will look at footwork, body position and work a lot on trusting yourself on the wall! My approach to climbing is having a playful and creative approach, which will be the foundation of the workshop.
Level: the workshop will be held in two levels
Beginner: Introduction to climbing on volumes, holding and standing on boxes
Intermediate: Advanced volume climbing, introducing dynamics and more delicate movements
ABOUT NIKOLINE
I have climbed for 13 years and am still fascinated by and extremely emerged in the sport.
I have climbed competitively for 6 years in Switzerland and Denmark, and am now based in Stockholm, where I followed my dream to pursue routesetting as a career.
I currently work as the head routesetter at Klätterverket Gasverket and have set for national competitions in Denmark, Sweden & Iceland.
I have also worked as a coach, working with people climbing for the first time as well as the Danish national youth team.
I truly enjoy sharing my passion for exploring movement and helping people improve their climbing, regardless of their level. I love all aspects of climbing but especially the technical climbs, as they require you to move well, be patient, and when everything clicks, it feels like you dance up the wall.
Multipitch with Karin Eknor
Learn the Basic Techniques of Multipitch Climbing
During this workshop you will have a chance to learn how to build and belay a belay and how to celebrate your second mate!
THIS WORKSHOP IS 60MIN!
Prerequisites: Red card
Level: Everyone as long as the prerequisites are met
Karin loves climbing and does everything from sport and trad to big wall, ice and alpine climbing. For six years she lived in Northern Norway where Lofoten was her home base, but has spent the last few years spending her spring and summer in Bohuslän. Karin was an engineer but got tired of sitting inside in front of a computer and instead started working outside with climbing and outdoor activities. She has now been working full-time in the climbing business for over 6 years and today, together with Petter Åsander, runs VERTIKALVERKET in Bohuslän.
Jam climbing with Alba Vera
My name is Alba Vera and I have loved climbing for 22 years.
Between 2020-2024 I lived in the crack mecca of Bohuslän, where I learned to really love trad climbing after many years on mostly boulders.
During this year's Girls Rock I have the pleasure of sharing what I have learned about climbing cracks; we practice different jam techniques and strengthen mentality and self-esteem in crack terrain.
Level: It is a workshop that suits complete beginners as well as ambitious project managers.
If you have jam gloves or tape, that is a plus!
We will have tape but a limited number of gloves.
Karin Eknor about Big Wall climbing
It's about doing what you're passionate about – before it's too late! In the spring of 2018, I left my job as a civil engineer to focus on climbing, mountains and skiing. I wanted more time for my own adventures, but also to share the joy of climbing by teaching others. Since then, I've run my own company – first Karins Fjelliv in Northern Norway, and now Vertikalverket in Bohuslän – while climbing as much as possible in my free time.
I love all types of climbing, but have a particular passion for difficult trad climbing – and taking it up hundreds of meters above the ground, on real big walls, is the ultimate challenge! I've spent many nights in portaledge, designed many difficult pitches and experienced the unique feeling of living on the wall. On my most recent trip, I spent six weeks in the USA, where the main goal was to try to freeclimb as many rope lengths as possible from Freerider on El Capitan. The challenge of climbing hard on a big wall is not just about the difficulty level – it’s about still having the energy left when the toughest rope lengths await after several days of climbing. Sleeping, eating and drinking enough on the wall is a challenge in itself, as is hauling all the gear up without burning out before the climb even begins.
Come and listen on May 10th as I talk about the journey, the passion for Big Wall climbing and life as a climbing instructor!