Metolius Project Board - 10 minute workout

metolius Says:

Apr 11, 2011 - Basically you will want to get your body temp and heart rate up a little so a short run, jumping jacks or jumping rope could be good. You will also want to get good circulation to you fingers, arms and shoulder so a few pull-ups or dead hangs on the larger holds on the board or a pull-up bar would be good.

jthompson1982 Says:

Apr 19, 2011 - Hey, this is awesome thnks for posting.I've got this finger board at home an I've downloaded some of the 10 minute work outs like the one in your link but I don't know what all the holds on the board are called.Is there a picture/diagram of the Matolius Project Fingerboard with the hold names labeled anywhere?

metolius Says:

Apr 21, 2011 - We don't have a diagram for the Project board. On the top you have jugs on each side, next in you have two flat slopers and in the middle a rounded sloper. Then you have large finger pockets inset in the jugs. The next row is pockets and a large flat edge in the middle and the bottom row is the most challenging pockets and edge in the middle. Basically you want to use the best holds at first and as you warm up and progress then start using the more challenging holds.

jthompson1982 Says:

May 3, 2011 - Thanks for that, it makes so much more sense now.I've taken a picture of the Project Fingerboard and labelled it up as above. I thought your viewers might like to be able to download it. I've got it on my phone so I can refer to it when doing the workouts.You can download it here: files.me.com/jonnyt/i3jhzt

metolius Says:

May 3, 2011 - Perfect.

jzero29 Says:

Oct 20, 2011 - summary in the comments? 6 pull ups, 6? dead hang?

MrTortoiseIsMyFriend Says:

Nov 6, 2011 - Thank-you for the link! So much easier.

mikeskull Says:

Dec 13, 2011 - Great stuff! I'd like to try this on my rock rings. :)

darya95able1 Says:

Dec 16, 2011 - you shouldnt really wrap your thumb around your index it can pull a muscle

janusares Says:

Dec 19, 2011 - It is very good guideline, thx, but it is really hard to finish for beginners like me........

Freerunner3540Cards Says:

Dec 21, 2011 - @janusares if your finding this hard check out my channel I've only got 1 warm up vid up at the moment but I'll be putting up some more vids in a bit with some more detailed work outs on :)

Freerunner3540Cards Says:

Dec 21, 2011 - @janusares if your finding this a bit too difficult check out my channel. I've only got one warm up vid up at the moment but I'll be putting up some more in depth work out videos up later on... :) thanks

deadlift99 Says:

Dec 25, 2011 - she is an amazing athlete

MrSilversilent Says:

Jan 8, 2012 - This is a great workout however, I'm finding it hard to do all the pull-ups. I don't think I'm strong enough yet. Do you have any suggestions to make them a bit easier so I can complete all of them?

timbeau100 Says:

Jan 8, 2012 - put one foot on a chair. end push a little wit that leg

timbeau100 Says:

Jan 8, 2012 - I can do it! I can do it! I can do it!!!!!!!

metolius Says:

Jan 9, 2012 - Also you can do negatives. Use a chair so you are at the top of a pull-up and under you own weight slowly lower but don't go all the way to the bottom, stop while your elbow still has a slight bend. And repeat

RCplaneDude Says:

Feb 14, 2012 - hey man i just made a video on how i learned to do pull ups its on my other account. tell me if you want me to send you the link

L0gray Says:

Feb 23, 2012 - I'm having trouble on the slopers. My fingers sweat a decent bit, but even with chalk my fingers slowly slip off. Is there something wrong with my technique? Also, anyone have any tips for increasing core strength for L-hangs?

metolius Says:

Feb 28, 2012 - To reach any strength goal, you just need to find an easier way to perform the given task that can be made progressively more difficult as you improve. To improve on the slopers, you can try using a sloper with one hand and a better hold with the other.

metolius Says:

Feb 28, 2012 - Weight the non-sloper hand as much as you need to in order to hold onto the sloper with your other hand. As you improve, weight the non-sloper hand less or use a worse hold so more weight goes onto the sloper. You can also try having a training partner grab your waist and give you just enough help to hold the slopers.

metolius Says:

Feb 28, 2012 - To improve at L hangs, start by doing them with both knees bent. As you progress try to straighten one leg while keeping the other bent. Here again, you can have a training partner give you enough help to perform the movement. Just be sure not to slip off the training board with someone holding your feet up.

stacky512a Says:

Apr 8, 2012 - Dont need a fancy board for any of this...

elbake5678 Says:

Apr 22, 2012 - awesome, thanks!!!

HHOButterSkate Says:

Apr 23, 2012 - If only I could do pull-ups in the first place...