Hang Board Primary Position Complex

8 Rounds each Primary Position
– 5 Second Hang (to start, this work interval will increase first to 7 seconds, then to 10 seconds)
– 10 Seconds Rest
– each Primary Position and the smallest ledge possible while still making the work interval.

Primary Positions:

  • Full Crimp
  • Open Hand
  • Half Crimp
  • 3-Finger Open Hand

primary-hand-positions

Entire Effort takes 8-11 Minutes. Here’s the flow:

8 Rounds – Full Crimp han on Smallest Ledge Possibe
– 5 Second Hang
– 10 Second Rest
Then immediately …..

8 Rounds – Open Hand hang on Smallest Ledge Possibe
– 5 Second Hang
– 10 Second Rest
Then immediately …..

8 Rounds – Half Crimp hang on Smallest Ledge Possible
– 5 Second Hang
– 10 Second Rest
Then immediately …..

8 Rounds – 3-Finder Open hang on Smallest Ledge Possible
– 5 Second Hang
– 10 Second Rest

**Note – Don’t be fooled. This can be intense.  Don’t be surprised by the need to move to an easier ledge in the middle of your rounds. Make sure you make the full work interval.

Too easy? To add difficulty, start by moving to a smaller ledge. If you still need more intensity, add a pack with 10#. Increase the pack weight in 2.5 or 5# increments as you gain strength.