1. Exercise: 4 fingers jug

● hang 6 sec., rest 4 sec.● repeat 4 times ● (adds up to 40 sec.)

4 fingers jug

2:20 min. rest

2. Exercise: open 3 fingers

● hang 6 sec., rest 4 sec.● repeat 4 times ● (adds up to 40 sec.)

open 3 fingers

2:20 min. rest

4. Exercise: 4 fingers sloper

● hang 6 sec., rest 4 sec.● repeat 4 times ● (adds up to 40 sec.)

2:20 min. rest

3. Exercise: 4 fingers half-crimp

● hang 6 sec., rest 4 sec.● repeat 4 times ● (adds up to 40 sec.)

4 fingers half-crimp

Hangboard training plan for beginnersSchedule: A set consists of four exercises, each exercise has four repetitions

Go for 3 sets of the four exercises shown below

Rest for 2:20 min. between the exercises

Rest for 6:20 min. between the sets

(One set of four exercises adds up to 16 min. (6:20 min rest included))

(3 sets add up to 48 min. overall)

4 fingers sloper