Happy Monday one and all!
Today I have a nice and simple hangboard workout for all the climbers out there. This one can be a bit easier than the last ones as it is adjustable to your own level but it can also be hard too, it's all about the parameters you set.
This one is a great one to do as a short, simple workout when you have a little spare time or can be expanded to make a bigger workout too. The example I give below is a 10 minute workout but you can adjust it to any length you want.
The basis of this workout is doing a pyramid of dead hangs and a pyramid of pull ups overlaying each other but mirrored so when you do long hangs you do less pull ups and when the hang times are short you do more pull ups. Sounds a little confusing but it's not, just check out the sample session below!
Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs (I use a medium edge) and use a jug for the pull ups...
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up
So there you have it, easy as that. Or is it? Check it out!
And of course you can adjust all the parameters of this workout such as the length of the whole workout, length of each interval (go up to 1:30 if you need longer rest, etc), length of the hangs, amounts of the pull ups, type of hold, etc. It's fully adjustable to suit your needs and a great little all round hang board workout :)
Go get training! And happy Monday all!