Hangboard timer
Pick a protocol or set your own hang and rest times. It counts every round and rest down with a beep, and the screen stays on while it runs.
Ready
0:00
Done. Put it in a plan and log it, so you can see it adding up.
Plan it for free Pro runs a whole session like this, one exercise after the next.
The protocols
- Half-crimp 7/3 repeaters: 5 sets of 6 x (7 s hang, 3 s off), 3 min rest between sets.
- Max hangs (added weight): 5 hangs of 10 s on a 20 mm edge with added weight, 3 min rest. Add 2 kg once all 5 are clean.
- Minimum edge hangs: 4 hangs of 10 s on the smallest edge you can hold for about 15 s, 3 min rest.
- Abrahangs (easy daily hangs): 10 feet-on hangs of 10 s with 50 s rest, across six holds, from 70-80% down to 30-40% effort.
- Long-duration density hangs: 8 hangs of 30 s at moderate effort, 2 min rest.
- Pick-ups: 5 pick-ups of 8 s per hand on a lifting edge, 3 s to switch hands, 3 min rest. Track the weight.
Work out the load with the hangboard calculator.
Warm up before any of them, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.