Although I believe in intensity (I pretend a bear is chasing me during wind sprints) I not sure you should diss “junk volume” for every application. To climb a twenty pitch route in a day at my age, or any age for that matter, is going to require more than short periods of intensity training.

I just don’t see how your one size fits works outside of the gym.

Also, I have learned how important warming up slowly is important in preventing injury. Jumping into intensity too quickly during a workout session is going to make for a short career as an athlete.