- 50 jumping jacks
- climb up and down 5 greens or reds (slowly concentration on foot placements)
- attempt to traverse the gym (start on left side of jug wall to wave wall)
- stretching (all 7 positions at 45 seconds hold each)
Lock off Workout on system wall (alternating with someone else) (20 minutes)
- 30 second lock off on pinches
- 30 second ninety degree lock off on pinches
- 30 second lock off on far edges
- 30 second ninety degree lock off on far edges
- 30 second one (left) arm lock off on jug (if you can't then grab your wrist)
- 30 second one (right) arm lock off on jug (if you can't then grab your wrist)
- 30 second ninety degree one (left) arm lock off on jug
- 30 second ninety degree one (right) arm lock off on jug
- 30 second lock off on jugs
- 30 second ninety degree lock off on jugs
- do a total of 2 times!
Campus board workout - wooden one (30 to 45 minutes)
- campus rungs large enough to easily complete 5 pull-ups on
- start both hands on rung 3
- campus to rung 5 with one hand
- campus to rung 7 with other hand
- match rung 5. this is one rep.
- rest 30 second to 1 minute between reps
- aim for 4 reps. this is one set
- rest for 3 to 4 minutes between sets
- aim to complete 6 sets
- remember to alternate hands
Pull up and push up pyramid (20 - 35 minutes)
- alternate with as many people as are there to do the workout
- if you can do 10 pull ups & 20 push ups in one try to the blue version
- everyone else do the red version
- pull ups first (5 minutes w/ two ppl - 10 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 8, 6, 4, 2 (pull ups)
- 1, 2, 3, 4, 5, 4, 3, 2, 1 (pull ups)
- rest 2 minutes
- push ups next (stay in push up position) (10 minutes w/ two ppl - 20 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (push ups)
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (push ups)
Finger workout on hangboard (10 to 15 minutes)
- should be able to hold on to the holds you use for 10 seconds easily (with not a lot of effort)
slopers
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- rest 2 minutes
middle 2 fingers in deep pockets
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- rest 2 minutes
front 2 fingers in deep pockets
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- rest 2 minutes
one pad crimps (open hand)
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- rest 2 minutes
pinches on system wall
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- hold for 7 seconds
- rest 3 seconds
- rest 2 minutes
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