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Beginner Hangs
Systematic finger strengthening for newcomers. 20mm edge focus.
Level
Level 1
Target Grade
V3 / 6a+
Focus Areas
Open HandHalf Crimp
Steps
3 steps
Duration
13 min
Max Hang Protocol
High-intensity recruitment phase focus. 7:53 ratio. Target: 90% of 1RM.
Level
Level 3
Target Grade
V8 / 7b+
Focus Areas
CrimpHalf Crimp
Steps
3 steps
Duration
29 min
Endurance Builder
Capacity training via high-volume circuits and 4x4 intervals.
Level
Level 3
Target Grade
V6 / 7a
Focus Areas
Open HandSloper
Steps
3 steps
Duration
8 min
One-Arm Focus
Elite pulling power and unilateral engagement routines.
Level
Level 5
Target Grade
V11 / 8a
Focus Areas
CrimpPocket
Steps
3 steps
Duration
35 min