Contact Training Guide

Ten Minute Sequence

The 10 minute sequence consists of a series of tasks performed each minute, with the remaining time used to rest until the start of the next minute. It is an excellent format for training both strength and stamina in the same workout, for improving your recovery, or just for warming up. It is also a great way to simulate the demands of your current project. We have included three sample routines (beginning, intermediate & advanced), but the ten-minute sequence is most effective when you custom tailor it to your own personal needs. Be creative and don't limit yourself. It could be five minutes or thirty minutes; you could do it in 45 second cycles or two-minute cycles. Experiment with your training and keep it as varied as possible.
3D Simulator Numbers

Time Entry level routine Intermediate routine Advanced routine
1st
minute
1 pull-up outer jugs (1)
10 second hang center edge (17)
3 pull-ups outer jugs (1)
20 second dead hang deep three finger pockets (6)
6 pull-ups round slopers (2)
20 s. dead hang deep two finger pockets (4)
2nd minute 1 pull-up deep four finger edge (3) stay on - 10 s. bent arm hang (90°) stay on - 1 more pull-up 10 s. bent arm (elbows at 90°) hang round sloper (2) -
stay on - 2 pull-ups - stay on 10 s. bent arm hang (elbows at 110°)
15 s. bent arm hang (elbows at 90°) round sloper (2) - stay on -
4 pull-ups - stay on - 15 s. bent arm hang (elbows at 110°)
3rd
minute
2 offset pull-ups (1 arm each) outer jug (1) & deep three finger pockets (6) 4 offset pull-ups (each arm) outer jugs (1) & deep three finger pockets (6) 6 offset pull-ups (3 each arm) round sloper (2) & deep two finger pockets (4)
10 s. dead hang medium edge (18)
4th
minute
6 s. L-hang on any holds (bend knees if needed)
5 s. dead hang pinches (11)
10 s. L-hang on any holds
10 s. dead hang on pinches (11)
15 s. L-hang any holds
(hold good form)
15 s. dead hang on pinches (11)
5th
minute
10 s. dead hang flat sloper (15)
5 knee raises outer jug (1)
10 s. offset hang, deep center edge (17) & med three finger edge (9) reverse holds - repeat 10 s. dead hang - extra shallow three finger pockets (13) - stay on -
campus to med three finger pocket (9), campus to round slopers (2), hold 15 s.
6th
minute
16 s. offset hang (8 s. per side) deep edge (17) & med pocket (7) 15 s. offset hang pockets (3) & (13)
reverse holds - repeat
15 s. one arm hang
center edge (17) - rest 20 s. - repeat other arm
7th
minute
3 pull-ups any hold 4 pull-ups deep center edge (17)
10 knee raises any holds
5 L-sit pull-ups (bend knees if you have to), jugs (1)
20 s. bent arm hang (elbows at 90°), deep two finger pockets (4)
8th
minute
10 s. bent arm hang (elbows 90°) deep four finger (3) 15 s. dead hang, two finger pockets (7) - rest 10 s.
10s. hang three finger pockets (9)
10 s. hang center edges (16, 17) reverse holds - repeat
3 power pull-ups (use weights or helper for resistance, should just be able to complete final rep.)
9th
minute
1 offset pull-up, jug & pinch (1 & 11) change hands & repeat
10 s. dead hang deep four finger pockets (3)
10 s. one arm hang jugs (1) - repeat other arm
4 pull-ups center edge (17)
20 s. slight bent arm hang, two finger pockets (7) - stay on -
bump to round slopers (2),
20 s. dead hang
10th minute 2 pull-ups any hold
dead hang center edge (17) till failure
Fight hard & don't let go!!
4 pull-ups flat sloper (15)
bump out to round sloper (2) & dead hang to failure
Fight hard!!
8 pull-ups flat sloper (3),
bump out to round sloper (2),
and dead hang to failure
Fight hard!!
Totals

Total pull-ups = 12
Hang time = 1 minute 17 seconds + final hang

Total pull-ups = 25
Hang time = 2 minutes 35 seconds + final hang

Total pull-ups = 32
Hang time = 3 minutes 35 seconds + final hang

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Warning All Training Board Users: Training on a hangboard carries risk of injury to fingers, arms, shoulders and the joints connecting them. Take every precaution to avoid damage to yourself; warm-up, stretch, don't overtrain and listen to your body. Remember, even under the best of circumstances, injuries can occur. In addition, however you mount your board, be sure that it cannot move in any direction. There should be no possible way for the board to come down while training.