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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 beginners Schedule: 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
