Shared workout · Strength
Hangboard Warm-up + Entry Level 20-min Sequence
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THE WORKOUT, STEP BY STEP
STRENGTH37min
Hangboard Warm-up + Entry Level 20-min Sequence
Part A: Hangboard Warm‑up Basic (timed mobility and activation). Part B: Entry Level 20‑minute EMOM-style hangboard sequence (two rounds; work at start of each minute, rest in remaining time).
3 min
Forearm Flicks – 3:00. Note: 3–5 rounds, 5–10 flicks in each position (front, side, overhead).
2 min
Scarecrow–Press–Snow Angel – 2:00. Light weights, repeat: scarecrow, external rotation, overhead press, snow angel.
2 min
I–Y–T Raises – 2:00. I in front of body, Y up and out, T to the side, controlled movement.
2 min
High Row Combo – 2:00. High row, external rotation, arms into a wide V, then slowly lower.
2 min
Shoulder Dislocates – 2:00. Wide grip, stick from thighs over head to behind body, about 8–10 controlled reps.
2 min
Overhead Hold + Side Bends – 2:00. Stick overhead, shoulders active, light side bends left/right.
2 min
Band Curl + Stretch – 2:00. Hold band in the middle, alternate stretching and curling while keeping constant tension.
2 min
Band Spider‑Man – 2:00. Fingers fully spread/extended, maintain tension from core through fingertips.
1 min
Minute 1 – Jug 15s Hang. 15 s hang on jug grip, then rest for the remainder of the minute.
1 min
Minute 2 – Round Sloper Pull‑up. 1 pull‑up on round sloper, then rest for the remainder of the minute.
1 min
Minute 3 – Medium Edge 10s Hang. 10 s hang on medium edge, then rest for the remainder of the minute.
1 min
Minute 4 – Pocket 15s Hang + 3 Shrugs. 15 s hang on pocket grip with 3 shoulder shrugs, then rest.
1 min
Minute 5 – Large Edge 20s Hang + 2 Pull‑ups. 20 s hang on large edge plus 2 pull‑ups, then rest.
1 min
Minute 6 – Round Sloper + Pocket. 10 s hang on round sloper, then 5 knee raises on pocket, then rest.
1 min
Minute 7 – Large Edge 4 Pull‑ups. 4 pull‑ups on large edge, then rest for the remainder of the minute.
1 min
Minute 8 – Medium Edge 10s Hang. 10 s hang on medium edge, then rest for the remainder of the minute.
1 min
Minute 9 – Jug 3 Pull‑ups. 3 pull‑ups on jug, then rest for the remainder of the minute.
1 min
Minute 10 – Round Sloper Max Hang. Max‑effort hang on round sloper, then use remaining time in the minute to rest.
1 min
Minute 1 – Jug 15s Hang. 15 s hang on jug grip, then rest for the remainder of the minute.
1 min
Minute 2 – Round Sloper Pull‑up. 1 pull‑up on round sloper, then rest for the remainder of the minute.
1 min
Minute 3 – Medium Edge 10s Hang. 10 s hang on medium edge, then rest for the remainder of the minute.
1 min
Minute 4 – Pocket 15s Hang + 3 Shrugs. 15 s hang on pocket grip with 3 shoulder shrugs, then rest.
1 min
Minute 5 – Large Edge 20s Hang + 2 Pull‑ups. 20 s hang on large edge plus 2 pull‑ups, then rest.
1 min
Minute 6 – Round Sloper + Pocket. 10 s hang on round sloper, then 5 knee raises on pocket, then rest.
1 min
Minute 7 – Large Edge 4 Pull‑ups. 4 pull‑ups on large edge, then rest for the remainder of the minute.
1 min
Minute 8 – Medium Edge 10s Hang. 10 s hang on medium edge, then rest for the remainder of the minute.
1 min
Minute 9 – Jug 3 Pull‑ups. 3 pull‑ups on jug, then rest for the remainder of the minute.
1 min
Minute 10 – Round Sloper Max Hang. Max‑effort hang on round sloper, then use remaining time in the minute to rest.
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