Metolius 10 Minute Hangboard Workout

Each set is comprised of four 105 hang-rest intervals. Choose 3 to 5 different grip positions and begin with the most challenging one.

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Hang for 10 to 15 seconds.

Metolius 10 minute hangboard workout. Continue in this fashion for a total of 10 to 20 sets. WARNING this one is pumpy. Rest one minute after each hang and then hang again.

Hang for 10 seconds rest for 5 seconds. Four hangs equals one set. Each set starts on a minute mark and has either one or two exercises.

Before attempting this workout you need to be certain your body can handle it. Repeat no more often than every other day for a mo th and decide for yourself if it helped. Warmup at least 20 minutes with no more than 30 to 50 max effort exerted.

Wants to help with this instructional video. After you are completely warmed up be sure to rest for at least 3 minutes before starting the hangboard workout session. I do plan on eventually progressing to ustraightcrimpin s thread for a more specific workouthangs.

If less use bigger holds. The A B C in the left column are your biggest hold A your medium hold B and your smallest hold C. If you can hang for more than 15 seconds use smaller holds.

Sometimes when training on my hangboard Ill follow Audreys 10 Minute Fingerboard Workout which was posted at Metolius Climbing and designed by Audrey Sniezek a world class climber who also happens to work at Microsoft on lots of big teams and projects shes a hero of mine. Warm up first see. Pick 4 grips.

Do your next set of four 105 Repeaters with a different grip position. This can cause damage to your muscles. If less use bigger holds.

Keep moving from hold to hold for a few minutes. Take a break and repeat 2-3 more times for a total of 10 minutes or 100-120 movements. Rest for 5 to 10 seconds in between each hang.

Metolius has 10 minute sequences for this board on their website and after a month of doing them I was able to do 30 pulls ups from my original max of 10-12. Perform 5 hangs on the first grip for 5 to 10 seconds. Not the best workout.

Using an open-handed grip grab a matched pair of holds using all four fingers. Take 5 minutes after the warm up to hydrate and recover before continuing. My crimps have gotten a lot better and I feel a lot more confident bouldering outdoors now because of this board.

It is time to get serious about getting strong. Light cardio get your pulse up and a light workout for your arms. Also take a minimum of 2 rest days after this intense hangboard workout.

Hang for 10 to 15 seconds. THIS WILL SERIOUSLY ELEVATE YOUR CLIMBING FOR ONLY 10 MINUTES A DAY. Go slow trying not to fully weight your fingers until they are completely warmed up.

After one full set of repeaters for that grip position rest for 3 minutes. As you progress you can make your workout as long as 20 minutes. Four hangs equals one set.

Using an open-handed grip grab a matched pair of holds using all four fingers. Rest one minute after each hang and then hang again. This is very strenuous on your fingers forearms and shoulders.

The Metolius 10-minute Simulator Hangboard Worko. If you can hang for more than 15 seconds use smaller holds. Once you have done these you get the luxury of resting for the rest of the minute.

Begin workout and attempt to complete each set within the minute allotment. The 110 along the top are the 10 minutes. Keep in mind I am a beginner to both climbing just over a year and hangboards just over 10 minutes.

The idea is to do the session in 10 minutes. Be smart and know your limits. Do the same with second grip rest two minutes do the third then the 4th.

For every hangboard session warm-up and stretch for 10-15 minutes. Dynamic stretching and theraband exercises 5 min Hang on easy hangboard holds and do pull ups 5 min Static stretching and massaging of shoulders fingers forearms and legs 5 min Never stretch statically before warming up. I wanted to begin a structured hangboard regimen and I ran into their 10 minute workouts.

After this one minute of Repeaters rest for exactly one minute. Rest again for one minute.

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