Warm Up: 20 minutes of easy to moderate bouldering
Round 1: Hangboard Specific Workout
1) 1-Arm Dead Hangs – Pulley System, Half Crimp, 2- Pad Edge
- Time On: 5 seconds
- Reps: 3 (alternating sides)
- Rest: 2-3 minutes
- Sets: 6-8
- Weight Off: Make sure 5 seconds is challenging each rep
2) Dead Hangs – Half Crimp – Quarter Pad Edge
- Time On: 10 seconds
- Reps: 1
- Rest: 2-3 minutes
- Sets: 6-8
3) Dead Hang Repeaters – Pinch
- Time On: 7 seconds
- Time Off: 3 seconds
- Reps: 5
- Rest: 2-3 minutes
- Sets: 6-8
Round 2: Power Specific Training
1) Weighted Pull Ups on Rings
- Reps: 4
- Rest: 2-3 minutes
- Sets: 4-6
2) Weighted Negative Pull Ups on Rings (Video)
- Reps: 4
- Rest: 2-3 minutes
- Sets: 4-6
Round 3: Core Specific
1) TRX Planks
- Time: 90 seconds
- Rest: 1 minute
- Sets: 3
2) Ab Roller (Video)
- Reps: 20
- Rest: 1-2 minutes
- Sets: 3
3) TRX Right and Left Side Planks (Video)
- Time: 1 minute each side
- Rest: 1 minute after you complete each side
- Sets: 3
4) Crunches
- Reps: 50
- Rest: 30 seconds
- Sets: 4
