Workout overview
| 1. Dips test |
| 2. Pull-ups test |
| 3. Push-ups test |
| 4. Chin-ups test |
| 5. Pistol squats test |
| 6. Single-leg wall sit test |
| 7. Chin-up isometric hold test |
Equipment needed: pull-up bar, dip bars
This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat ext rotation | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Dips test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
2. Pull-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
3. Push-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
4. Chin-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
5. Pistol squats rest
Perform 1 set (each side) of max reps
Take 3 minutes of rest before your next test to optimize recovery
6. Single-leg wall sit test
Perform 1 set (each side) of max duration
Take 3 minutes of rest before your next test to optimize recovery
7. Chin-up isometric hold test
Perform 1 set of max duration
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
