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Fingerboard: Repeaters x3R

Session Length: 15-20 minutes

Facility: Fingerboard


  1. You can perform this training in a 5s on: 2s off, or a 7s on: 3s off pattern. Fast climbers should go for the faster reps and vice versa.

  2. Choose an intensity where you could hang for 2-3 seconds longer than your chosen hang time (add or take away bodyweight).

Protocol (eg 7:3)

  • Hang for 7 seconds. Rest for 3 seconds. Repeat for 3 hangs.

  • Rest for 3 minutes.

  • Complete 4-6 sets.