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| Minute | TASK |
1 |
15 second hang, Jug |
2 |
1 pull-up, Rounded Slope |
3 |
10 second hang, Medium Edge |
4 |
15 second hang w/ 3 shrugs, Pocket |
5 |
20 second hang w/ 2 pull-ups, Large Edge |
6 |
10 second hang,
Rounded Slope 5 knee raises, Pocket |
7 |
4 pull-ups, Large Edge |
8 |
10 second hang, Medium Edge |
9 |
3 pull-ups, Jug |
10 |
Hang as long as you can, Rounded Slope |
Intermediate:
| Minute | TASK |
1 |
15 second hang, 3 pull-ups, Large Edge |
2 |
2 pull ups,
Rounded Slope 20 second hang, Medium Edge |
3 |
20 second hang, Small Edge 15 second 90º bent arm hang, Pocket |
4 |
30 second hang, Rounded Slope |
5 |
20 second hang, Large
Edge 4 pull-ups, Pocket |
6 |
3 offset pulls each arm
(high arm jug, low arm small hold), Jug/Small Edge Change hands and repeat |
7 |
15 knee raises, Jug 15 second hang, Medium Edge |
8 |
25 second hang, Medium Edge |
9 |
15 second hang, Slope 3 pull-ups, Jug |
10 |
Hang as long as you can, Rounded Slope |
Advanced:
| Minute | TASK |
1 |
20 seconds straight arm hang,
Large Slope 3 pull-ups, 4-Finger Flat Edge |
2 |
20 seconds slightly bent arm hang,
Large Slope, stay on 20 seconds L-sit or 20 hanging knee curls |
3 |
5 pull-ups,
3-Finger Pocket, stay on 25 seconds straight arm hang |
4 |
Use every hold starting at the
3-Finger Pocket and
working up, staying on each for 5 seconds (don’t get off to change holds) Finish on Large Slope with a 20 second hang |
5 |
20 seconds
single arm hang, Four-Finger Flat Edge switch hands and repeat |
6 |
5 offset pull ups,
Large Slope (top hand) 3-Finger
Pocket (bottom hand) change hands and repeat |
7 |
30 seconds 90 degree bent arm hang,
Four-Finger Incut
Edge 15 seconds straight arm hang, 3 Finger Pocket |
8 |
3 L-sit pull-ups (bend knees if you have to) 5 seconds front lever or 15 seconds straight arm hang, Large Slope |
9 |
20 seconds straight arm hang
using only 2 fingers on 3 Finger Pockets 3 power pull-ups (use weights or helper for resistance, should just be able to do 3 pulls) |
10 |
maximum slightly bent arm hang,
Large Slope (go
‘til failure) no rest maximum straight arm hang - Large Slope |