Workout overview
| 1. Tuck planche hold test |
| 2. Tuck planche push-ups test |
| 3. Dips test |
| 4. Chin-ups test |
| 5. Pistol squats 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 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
Take 3 minutes of rest before your next test to optimize recovery
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Shoulder extension stretch | 60 secs |
| C. Scorpion rotation stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
