Workout overview
| 1. BTW HSPU test |
| 2. Tuck planche push-ups test |
| 3. Dips 3RM test |
| 4. Front lever hold test |
| 5. Chin-up 3RM test |
| 6. Pistol squats (+10kg) test |
| 7. Lateral tuck planche transfers |
| 8. Archer push-ups |
Equipment needed: pull-up bar, dip bars, weight belt
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. BTW HSPU test
Perform 1 set of max reps
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 3RM test
Find the heaviest weight you can perform 3 reps with
Take 3 minutes of rest before your next test to optimize recovery
4. Front lever hold
Perform 1 set for max duration
Take 3 minutes of rest before your next test to optimize recovery
5. Chin-ups 3RM
Find the heaviest weight you can perform 3 reps with
Take 3 minutes of rest before your next test to optimize recovery
6. Pistol squats (+10kg) test
Perform 1 set of max reps (each side)
7. Lateral tuck planche transfers
2 sets of 3 reps (each side) with 3 min rest
8. Archer push-ups
1 set of 8 reps (each side)
Cool-down
Perform 1 round
| 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
