FWW CHALLENGE - 1 MINUTE MIXED GRIP HANGS

This test challenges not only your ability to hold onto something but also to change position whilst doing so. This increases the load on the supporting arm whilst in transition, challenges your decision making and tests your balance from a different perspective.

To perform this challenge you will need an apparatus to hand from that has different grips. The chin up bar at your local park would be OK but that’s basically a straight bar. The monkey bars would be better as you can use the rungs and the supports.

In a gym you can use the chin up grips on the cable cross over station as I do when I perform this challenge.

Aim – To complete 1 minute of holds changing one hand position every ten seconds without touching the floor.

Technique – Have a partner time you for this test. On the go signal choose any grip you want and hold. Your timekeeper will count down from ten. When you reach zero you will change the grip of one hand and hold for the next ten seconds.

This means in one minute, if successful you will have completed six different grips in the allotted time.