Hooper's Hangboard with Weight

Intense Duration 22 minutes

Target Areas: Upper Body

Equipment: Hangboard

This is a follow-along workout that's inspired by Dr Hooper's Hangboard Workout, Short Version. Round 1: Submax Hangs // Round 2: Single-Arm Recruitment Pulls // Round 3: Submax Hangs with Added Weight // Round 4: Max Weight Hangs

Exercises

Set 1: 2 rounds

Effort: Light

Submax Edge Hang

30 seconds

Hang on a medium to large edge, open hand.

Rest

1 minute

Set 2: 3 rounds

Effort: Light

Right Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Moderate

Right Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Vigorous

Right Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Very Hard

Right Arm Recruitment Pulls

5 seconds

Rest

5 seconds

Effort: Maximum

Right Arm Recruitment Pulls

5 seconds

Transition

5 seconds

Get ready to switch sides!

Effort: Light

Left Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Moderate

Left Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Very Hard

Left Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Vigorous

Left Arm Recruitment Pulls

5 seconds

Rest

2 seconds

Effort: Maximum

Left Arm Recruitment Pulls

5 seconds

Transition

10 seconds

Set 3: 3 rounds

Weights: Moderate

Submax Edge Hang

20 seconds

Choose a medium edge from 18-30mm. Target 15-25% added body weight. This is an open hand hold.

Rest

1 min 30 secs

Set 4: 3 rounds

Weights: Heavy

14 mm Hang

10 seconds

Choose an edge from 14-18mm. Target 25-50% added body weight.

Rest

3 minutes

Set 5: 1 round

Weights: Heavy

14 mm Hang

10 seconds

Choose an edge from 14-18mm. Target 25-50% added body weight.

Appears In

Rock Climbing

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Top Choice for this Workout

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Workouts with the same Equipment

Newbie Hangboard Workout

10 minutes, Beginner

Hooper's Hangboard with Min Edge

22 mins 22 secs, Intense

2x/day Finger Health Hangboard

11 mins 55 secs, Moderate

Pull-Up Variations for Climbers

7 mins 23 secs, Intense

Hangboard Basics for Beginners

4 mins 20 secs, Beginner

Beginner Hangboard Training

45 mins 15 secs, Beginner

Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Beastmaker 2000 Fingerboard