Right, so now you are ready to get really stuck in. Your hands are calloused, tough machines and they will need to be as this month sees an upgrade for everyone. Be careful and don't be afraid to adjust this session to suit your ability. Larger rungs or feet on is not a crime!



Virtually all the exercises are feet on unless otherwise specified.


DOUBLE DYNOS: this is when you jump from one rung to another with both hands moving together and landing on the higher rung at the same time ie. its not a double dyno if one hand arrives before the other!


ONE ARM DYNOS: when one hand jumps from one rung to a higher rung. Although you can use both hands to get into the starting  position you must be hanging on one hand before you try to move up.


TAPS: this is when both hands start together on a rung then one hand reaches up to a nominated higher rung, lightly taps it then returns to the matched position. The other hand then replicates the movement and the process continues until the set is completed.


LADDERS: one of the classic campus exercises this is when both hands start together on a rung then move up the rungs without ever sharing on a rung ie. each hand will miss out the rung held by the other hand. They will only share when they reach the nominated finishing rung; the process is then reversed back to the starting position and continued as long as is required to complete the set.


OFFSET LADDERS; a slightly harder version of Ladders. Starting on the lowest rung move one hand to a higher rung eg, rung 3 then, holding the rung with one hand move the other to rung 4 and share  both hands on that rung.


ASSISTED OFFSET PULL UP/LOCK: this exercise is when you have one hand on rung 1 and the other on a higher nominated rung. Using the kickboard for assistance you then get into a full lock on the higher rung and hold for 5 secs, step off and do the same with the other arm on the higher rung. Repeat as many times as specified.




RUNG SIZE: 25mm except b). and d).which are on the 30mm+ rung


FEET:: Feet on unless otherwise stated


REST: 4 mins between exercises. Rests betweens sets specified below.


a). ONE ARM PULL UPS: 2 sets of 3 reps each arm. 1 min rest between sets.


b). ONE ARM DYNOS: (LH1 RH1 step off then RH1 RH2) = 1 set.  Do 3 sets . Rest one minute between sets. GET A SPOT!!


b). LADDERS: (LH1 RH1 LH2 RH3 LH4 RH4 LH3 RH2 LH1 RH1) = 1 rep. Do 2 sets of 2 reps. 3 minutes rest between sets.


c). TAPS: (LH1 RH1 RH3/4 RH1 LH3/4 LH1) = 1 rep. 5-8 reps = 1 set.


d). ASSISTED OFFSET PULL UPS:  (LH1 RH3 pull into lock and hold,step off then RH1 LH3 pull into lock and hold, step off) = 1 rep. Do 3 sets of 1 rep with no rest between sets.


e). DOUBLE DYNOS: (LH1 RH1 LH2 RH2) = 1 set. Do 6 sets. I min rest between sets.




RUNG SIZE: 30mm+


FEET: Feet on except sets 7 & 8


1 PULL UPS:  20 seconds on, 10 seconds rest

2 As above

3 DEADHANGS: 20 seconds on, 10 seconds rest

4 As above

5 LOCK OFFS: 20 seconds on, 10 seconds rest

6 As above

7 TUCKS: 20 seconds on, 10 seconds rest

8 As above


4 mins rest then repeat!  Try to do the first set unassisted but on the second set, if necessary, get assistance as required. The important thing is to keep moving however painful it gets!

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