Dead Hang Interval - 7:3s Power Endurance (50%)

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Goal: Increase forearm power endurance through metabolic adaptation. This is a classic "repeater" session designed to create a moderate-to-high pump level.

1. Equipment & Grip

  • Tool: 20mm edge (fingerboard or flat edge).
  • Grip: Strictly use one grip type throughout the session (ideally the same grip used in your "Testing Session").
  • Consistency: Do not switch between stronger and weaker grip types during the set.

2. Calculate Your Intensity

The Target: 50% of your Total Max Load.

Formula: (Bodyweight + Max Added Weight) ÷ 2

Example:
If you weigh 70kg and your max test added 30kg:
Total Capacity = 100kg.
50% Intensity = 50kg Total Load.
Result: You need to remove 20kg from your bodyweight using a pulley system.

3. The Workout Protocol

  • Hang: 7 Seconds
  • Rest: 3 Seconds
  • Reps: 12 reps per set (Continuous alternating)
  • Set Duration: Approx. 2 minutes
  • Rest Between Sets: 4 Minutes

4. Adjustments

  • Too Hard? If you fail before completing 12 reps, reduce the intensity (remove more weight).
  • Too Easy? If you finish the set without feeling "pumped," increase the intensity.

Note: This session is best used at the beginning of a power endurance training phase.