2x/day Follow-Along Hangboard

Based on the Felix and Emil Abrahamsson program. These are 'no-hangs' as in you are mostly just tugging or hanging with only 70-80% of your body weight. We're aiming for ~40% max effort for the most part. You can stand on a scale while performing the hangs or use a pulley system to offset weight.

Exercises

Set 1: 6 rounds

Weights: Moderate
Effort: Vigorous

Submax Edge Hang

10 seconds

half crimp, 80% body weight

Rest

20 seconds

Set 2: 6 rounds

Weights: Moderate
Effort: Moderate

3-Finger Drag

10 seconds

70-80% body weight

Rest

20 seconds

Set 3: 2 rounds

Effort: Moderate

Front 2-Finger Drag

10 seconds

70% body weight

Rest

20 seconds

Set 4: 2 rounds

Effort: Moderate

Middle 2-Finger Drag

10 seconds

70% body weight

Rest

20 seconds

Set 5: 2 rounds

Effort: Moderate

Front 2-Finger Crimp

10 seconds

70% body weight

Rest

20 seconds

Set 6: 1 round

Effort: Moderate

Middle 2-Finger Crimp

10 seconds

70% body weight

Rest

20 seconds

Set 7: 1 round

Effort: Moderate

Middle 2-Finger Crimp

10 seconds

70% body weight

Appears In

Rock Climbing

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