Begin and complete the task or tasks within the one minute intervals. Use the remaining time to rest. Hang a watch from the bottom of the board or mount a wall clock so that you can look straight at it while training.
Entry Level:
| Time (minutes) | Task |
| 1st minute | 15 second hang, Jug |
| 2nd minute | 1 pull-up, Round Sloper |
| 3rd minute | 10 second hang, Medium Edge |
| 4th minute | 15 second hang w/ 3 shrugs, Pocket |
| 5th minute | 20 second hang w/ 2 pull-ups, Large Edge |
| 6th minute | 10 second hang, Round Sloper 5 knee raises, Pocket |
| 7th minute | 4 pull-ups, Large Edge |
| 8th minute | 10 second hang, Medium Edge |
| 9th minute | 3 pull-ups, Jug |
| 10th minute | Hang as long as you can, Round Sloper |
Intermediate:
| Time (minutes) | Task |
| 1st minute | 15 second hang, 3 pull-ups, Large Edge |
| 2nd minute | 2 pull ups, Round Sloper 20 second hang, Medium Edge |
| 3rd minute | 20 second hang, Small Edge 15 second 90Âș bent arm hang, Pocket |
| 4th minute | 30 second hang, Round Sloper |
| 5th minute | 20 second hang, Large Edge 4 pull-ups, Pocket |
| 6th minute | 3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge Change hands and repeat |
| 7th minute | 15 knee raises, Jug 15 second hang, Medium Edge |
| 8th minute | 25 second hang, Medium Edge |
| 9th minute | 15 second hang, Slope 3 pull-ups, Jug |
| 10th minute | Hang as long as you can, Round Sloper |
Advanced:
| Time (minutes) | Task |
| 1st minute | 20 seconds straight arm hang, Large Slope 3 pull-ups, 4-Finger Flat Edge |
| 2nd minute | 20 seconds slightly bent arm hang, Large Slope, stay on 20 seconds L-sit or 20 hanging knee curls |
| 3rd minute | 5 pull-ups, 3-Finger Pocket, stay on 25 seconds straight arm hang |
| 4th minute | 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 with a 20 second hang |
| 5th minute | 20 seconds single arm hang, Four-Finger Flat Edge switch hands and repeat |
| 6th minute | 5 offset pull ups, Large Slope (top hand) 3-Finger Pocket (bottom hand) change hands and repeat |
| 7th minute | 30 seconds 90 degree bent arm hang, Four-Finger Incut Edge 15 seconds straight arm hang, 3 Finger Pocket |
| 8th minute | 3 L-sit pull-ups (bend knees if you have to) 5 seconds front lever or 15 seconds straight arm hang, Large Slope |
| 9th minute | 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) |
| 10th minute | maximum slightly bent arm hang, Large Slope (go to failure) no rest maximum straight arm hang - Large Slope |
Warning All Training Board Users: Training on a hangboard 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 overtrain 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.
20469 Brandis Court Bend, Oregon 97701 USA
