Workout overview
| 1. Dips test |
| 2. Pull-up 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
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
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 test
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 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
