Workout overview
| 1. Tuck planche hold test |
| 2. Tuck planche push-ups test |
| 3. Dips test |
| 4. Chin-ups test |
| 5. Pistol squats test |
| 6. Lateral L-sit transfers |
| 7. Plyo push-ups |
Equipment needed: pull-up bar, dip bars, parallettes
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 rotations | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Tuck planche hold test
Perform 1 set for max duration
Take 3 minutes of rest before your next test to optimize recovery
2. Tuck planche push-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
3. Dips 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
6. Lateral L-sit transfers
Perform 2 sets of 4 reps with 2 min rest
(each position change is 1 rep)
5. Plyo push-ups
2 sets of 15 reps with 2 min rest
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
