Workout Library

Workout library

Every Force Board move, ready to try.

14 moves with the setup, the muscles they work and a coaching cue. Hold the button to pull and let go to ease off. Watch the app and keep the force in the training zone, 75 to 80% of your max, for 3 seconds, like the middle step of the 30-30-30.

See the Big 6Starter routines

The Big 6 2 of 6

Mid-thigh pull

Works glutes, hamstrings, lower back and grip

3D visualization Your turn
Exercise 1 - Mid-Thigh Pull
Short Steel Bar
Target180lbs0%
Sets →123
Reps123456
Max
RFD0
AVG0.0
MAX0.0
Current0.0
0Rest
Hold to pull

Hold Space or Enter to add force and let go to ease off. Keep the force in the training zone, 75 to 80 percent of your max, for 3 seconds. Let go fully to rest.

Demo numbers. The 3D model shows the real setup. Your own sessions show your own force.

Setup

  1. Clip the Force Board in line between the bar and the strap, then stand on the platform with your feet about shoulder width apart.
  2. Set the strap so the bar meets you at mid-thigh, with a slight bend in your knees and hips.
  3. Grip the bar about shoulder width, take up the slack and push the floor away.

Coaching cue

Chest up, bar close, drive through the middle of your feet.

The moves

Start with the Big 6. Then add the rest.

Tap any move to try it above the next row. Every card shows the kit it works with, and each kit name links to the product.

Showing all 14 moves

The Big 6

Six moves from the 30-30-30 workout: a squat, a hinge, an overhead press, a chest press, a pull-down and a row. Together they work every major muscle group.

Train all six in the 30-30-30
Works withFitness KitPull-Up Package

Setup

  1. Wrap the strap around your hips like a belt, or wear a dip belt, and clip the Force Board between it and the strap down to the platform.
  2. Stand on the platform and set the strap so your knees bend to about 90 degrees, back straight and chest up.
  3. Stand up into the strap until the slack is gone, then hold.

Coaching cue

Chest up, eyes ahead, push the floor away through your whole foot.

Keep a bench behind you while you learn the depth.

Works withFitness KitPull-Up Package

Setup

  1. Clip the Force Board in line between the bar and the strap, then stand on the platform with your feet about shoulder width apart.
  2. Set the strap so the bar meets you at mid-thigh, with a slight bend in your knees and hips.
  3. Grip the bar about shoulder width, take up the slack and push the floor away.

Coaching cue

Chest up, bar close, drive through the middle of your feet.

Works withFitness KitPull-Up Package

Setup

  1. Stand on the platform and hold the bar overhead, hands a little wider than your shoulders, palms forward.
  2. Set the strap so your elbows are bent to about 90 degrees.
  3. Brace your core and press straight up, evenly through both hands.

Coaching cue

Ribs down, shoulders away from your ears, no shrugging.

Works withFitness KitPull-Up Package

Setup

  1. Wrap the strap around your upper back, just below your shoulder blades, and hold one end in each hand. Clip the Force Board in line on one side.
  2. Set the length so your arms are almost straight in front of your chest, elbows at about 140 degrees.
  3. Press your hands away from your chest, slightly down and in, and hold.

Coaching cue

Shoulders down, ribs down, press evenly through both hands.

Handles are optional. You can hold the strap itself.

Works withPull-Down Package

Setup

  1. Stand the A-Frame over your seat, clip it to the belt and sit with the belt snug around your hips.
  2. Hang the strap from the top of the A-Frame, then clip the Force Board and a steel bar (sold separately) to its lower end.
  3. Grip the bar, forward or reverse, with your elbows bent to about 90 degrees, then pull down.

Coaching cue

Chest up, shoulders down, drive your elbows toward your ribs.

Works withPull-Down Package

Setup

  1. Sit with the belt on and clip the A-Frame to it so the top end floats just off the floor in front of your feet.
  2. Run the strap from the top of the A-Frame, with the Force Board in line, to a steel bar (sold separately) at your belly.
  3. Sit tall and row the bar toward your belly, elbows bent to about 90 degrees.

Coaching cue

Sit tall, shoulders down, squeeze your shoulder blades together.

More moves

A front squat, a row and three arm moves.

Works withFitness KitPull-Up Package

Setup

  1. Stand on the platform and hold the bar in front of your upper chest, palms facing you and elbows down.
  2. Shorten the strap until you're in a quarter to half squat, knees bent no deeper than about 90 degrees.
  3. Keep your back straight and your eyes forward, then stand up into the bar.

Coaching cue

Knees out, ribs down, push up through your heels.

Works withFitness KitPull-Up Package

Setup

  1. Stand on the platform and hinge at your hips until your back is at about 45 degrees.
  2. Set the strap so the bar sits against the front of your thighs with the strap hanging straight down.
  3. Pull your elbows back toward your hips and hold.

Coaching cue

Flat back, shoulder blades together, elbows to your hips.

Works withFitness KitPull-Up Package

Setup

  1. Stand on the platform with your elbows tucked at your sides, palms up.
  2. Set the strap so your forearms are level with the floor, elbows at about 90 degrees.
  3. Curl up into the bar without letting your elbows drift forward.

Coaching cue

Stand tall, elbows pinned, squeeze the bar.

Works withFitness KitPull-Up Package

Setup

  1. Stand on the platform and hold the bar with your palms facing down.
  2. Set the strap so your forearms are level with the floor and your elbows rest at your sides.
  3. Curl up into the bar while keeping your wrists flat.

Coaching cue

Knuckles up, wrists straight, elbows still.

Works withFitness KitPull-Up Package

Setup

  1. Turn the platform lengthwise and stand on the front half, so the strap comes up behind your heels.
  2. Hold the short bar behind your head, elbows pointing up.
  3. Press up to straighten your arms against the strap, keeping your elbows close to your head.

Coaching cue

Elbows in and still, ribs down, push through your palms.

Grip and fingers

Finger pulls on your own hold. Built for climbers.

Works withForce BoardPull-Up PackageFitness Kit

Setup

  1. Clip the Force Board between your hold and the strap, then anchor the strap to the platform, or under your feet if you have no platform.
  2. Stand on the platform and set the strap so the hold sits at mid-thigh with your arms straight.
  3. Set a half crimp and pull up through your fingers, arms straight.

Coaching cue

Keep the hold clear of your legs so every pound on the screen comes from your fingers.

Bring your own hangboard, block or edge.

Works withForce BoardPull-Up PackageFitness Kit

Setup

  1. Clip the Force Board between a block or single edge and the strap, and anchor the strap under the platform or under your foot.
  2. Stand tall beside the hold with your pulling arm straight.
  3. Pull up through your fingers in a half crimp, then switch hands.

Coaching cue

Arm straight, shoulder set, hips level. The app shows left and right side by side.

Bring your own block or single edge.

Works withPull-Down Package

Setup

  1. Sit with the belt on and clip the A-Frame to it so the top end points out in front of you.
  2. Run the strap from the top of the A-Frame to the Force Board, and clip your hangboard or block to the Force Board.
  3. Set your grip and pull the hold toward you, one hand or two.

Coaching cue

Half crimp, wrist straight, pull with your fingers, not your shoulder.

Bring your own hangboard or block, and a bench, chair or flat rock.

Starter routines

Put the moves together.

Five routines built from the moves above, written the way the app runs them: a target, sets, reps and a pull and rest timer. The chest press is in both 30-30-30 routines. Want the why? Read the 30-30-30 workout.

Starter routineThe Big 6 · Test

Find your starting numbers

Test before you train. One short, hard pull per move gives you a target for the 30-30-30 below.

Target
None yet. This finds it
Sets
1 per move
Reps
1 pull of 3 s
Rest
As long as you need to change the setup

Warm up first with a few easy pulls. Retest every 4 to 8 weeks and update your targets.

In the app: start from the Big 6 MVC Assessment in Pro Templates.

Moves

Starter routineThe Big 6 · Train

Full-body 30-30-30

One long hold per move, stepping up the effort every 30 seconds. About 14 minutes for all six.

Target
Your number from the test
Sets
1 per move
Reps
1 hold of about 90 s
Rest
30 s between moves

2 or 3 times a week, with a rest day in between. New to it? Hold every phase at half effort for the first week.

In the app: copy the Big 6 30-30-30 TSC Pro Template.

No Pull-Down Package? Swap the bent-over row in for the pull-down and the seated row.

Moves

Starter routineUpper body · Fitness Kit

Upper-body 30-30-30

The same stepped hold, aimed at your arms, shoulders, chest and back.

Target
Your number from the test
Sets
1 per move
Reps
1 hold of about 90 s
Rest
30 s between moves

Swap it in for one full-body day a week, with a rest day before and after.

In the app: copy the Big 6 30-30-30 TSC Pro Template and swap in these moves.

Moves

Starter routineGrip and fingers · Force Board

Finger strength, 6 sets of 5

Short, hard pulls on one good edge. This is the max strength that small holds ask for.

Edge
20 to 25 mm, half crimp
Sets
6
Reps
5 per set, 3 s on and 3 s off
Rest
2 min between sets

Build from 50% to 80% effort over the first 2 or 3 sets, then pull at 85 to 100%. Twice a week, before you climb.

In the app: set Reps/Set 5, Rep Time 3, Rest After Reps 3, Rest After Sets 120.

Moves

Starter routineGrip and fingers · Force Board

Finger endurance, 7-3 repeaters

Seven seconds on, three off. Watch where your force starts to fade, then try to push that point later.

Grips
4
Sets
3 per grip
Reps
6 per set, 7 s on and 3 s off
Effort
Hard, but every rep in good form

Up to twice a week. Leave 48 to 72 hours after a hard session before the next one.

In the app: load a 7-3 repeaters routine from Pro Templates.

Moves

Get the kit

Everything here runs on one Force Board.

Start with the setup that matches your moves. The app is free and saves every rep.

The Fitness Kit: Force Board, Travel and Home Platforms, steel bar and strapFitness KitEvery move tagged Fitness Kit, at home.From $389 Force Board Portable with strap and two carabinersForce Board PortableThe gauge on its own. Clip it to your own hold for finger pulls.From $149

Every move lists the kit it works with. Already own a package? See the Pull-Up Package and the Pull-Down Package.

The people and gear in the move pictures are 3D visualizations of the real setups. Demo numbers are examples.