Nina Williams workout

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