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Cliff Board Mini™ 10 min workout.


 

Start each exercise on the minute and continue for 10 minutes. Rest for the remainder of each minute. Stop watch required. A good warm up is critical for everyone. All of the hang exercises are done with a slight bend in the elbow.

1st min. 5 pull ups. Top rail.
2nd min. 5 pull ups. Bottom slots.
3rd min. 3 slow pull ups on 2nd from top rail.
4th min. 30 second hang 3rd rail.
5th min. 30 second hang bottom rail’s pinch.
6th min. Hang 3 finger pockets. 7 seconds on & 3 seconds off x 3. (Total 30 seconds)
7th min. Off set hang 2 finger pocket, top row, Bottom rail. 7 seconds on & 3 seconds off x 3. 2 left 2 right. (Total 40 seconds.)
8th min. Hang 3 finger pockets. 7 seconds on & 3 seconds off x 3 (Total 30 seconds)
9th min. Off set hang. 3 finger pockets and Mono pocket . 7 seconds on & 3 seconds off. 2 left 2 right. (Total 40 seconds.)
10th min. Pull ups to failure, top rail.

Cliff Board Mini™ advanced workout.
For advanced climbers only. Stop watch required. Repeaters are a hang position with a slight bend in the elbows. They are performed "7 seconds on" and "3 seconds off" for 1 min. Rest for 2 min before next grip position. For beginner and mid-level climbers, perform repeaters with "5 seconds on"and "5 seconds off" intervals. A good warm up is critical for everyone.


1. Top rail, 10 pull ups. Rest 2 min
2. Bottom slots. 10 pull ups. Rest 2 min
3. 2nd rail, 8 pull ups. Rest 2 min
4. Bottom rail, Repeaters.
5. 3 finger pockets repeaters, front 3 fingers.
6. 3 finger pockets repeaters, back 3 fingers.
7. 2 finger pockets/mid rail repeaters, 2 front fingers. Off set.
8. 2 finger pockets/mid rail repeaters, 2 back fingers. Off set.
9. 2 finger pockets/mid rail repeaters, 2 middle fingers.
10. 3 finger pockets repeaters, 3 front fingers.
11. 3 finger pockets repeaters,3 back fingers.
12. 3 finger pockets/Mono pocket repeaters. Isolate each finger in the mono. 1 set on left hand 1 set on right hand.
13. 3 finger pockets / 2 finger pocket repeaters. Isolate pairs of front, back and middle fingers. 1 set on left hand, 1 set of right hand.
14. Hang low sloping edge. 2 seconds on 8 seconds off for 1 min.