Minute |
TASK |
1
|
20 seconds straight arm hang,
large slope
3 pull-ups, 4-finger flat edge |
2
|
20 seconds slightly bent arm hang,
large slope
20 seconds L-sit or 20 hanging knee curls |
3
|
5 pull-ups,
3-finger pocket, stay on
25 seconds straight arm hang |
4
|
Use
every hold starting at the 3-finger pocket and
working up, staying on each for 5 seconds don’t get off to change holds, finish on
large slope, 20 second hang |
5
|
20 second single-arm hang, four-finger flat edge, switch
hands and repeat |
6
|
5 offset pull ups,
large slope (top hand) 3-finger pocket (bottom
hand)
change hands and repeat |
7
|
30 seconds 90 degree bent arm hang,
four-finger incut
edge
15 seconds straight arm hang, 3-finger pocket |
8
|
3 L-sit pull-ups (bend knees if you have to)
5 seconds front lever or 15 seconds straight arm hang, large slope |
9
|
20 seconds straight arm hang
using only 2 fingers on 3-finger pockets
3 power pull-ups (use weights or helper for resistance, should just be able to do 3 pulls) |
10
|
maximum slightly bent arm hang,
large slope (go
‘til failure) no rest
maximum straight arm hang - large slope |
Warning All Training Board
Users: Training on a hang board carries risk of injury to fingers, arms, shoulders
and the joints connecting them. Take every precaution to avoid damage to
yourself; warm-up, stretch, don't over train and listen to your body. Remember,
even under the best of circumstances, injuries can occur. In addition, however you
mount your board, be sure that it cannot move in any direction. There should be no
possible way for the board to come down while training.
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