Workout overview
| 1. Freestanding 90DPU test |
| 2. Freestanding HSPU test |
| 3. MAPPU test |
| 4. Dip 3RM test |
| 5. Front lever hold test |
| 6. Chin-ups 3RM test |
| 7. Pistol squats (+10kg) test |
Equipment needed: pull-up bar, dip bars, weight belt
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 |
| F. Shoulder flexion stretch | 60 secs |
1. Freestanding 90DPU test (+/- band-assistance)
Perform 1 set for max reps
Take 3 minutes of rest before your next test to optimize recovery
2. Freestanding HSPU test
Perform 1 set for max reps
Take 3 minutes of rest before your next test to optimize recovery
3. MAPPU test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
4. 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
5. Front lever hold
Perform 1 set for max duration
Take 3 minutes of rest before your next test to optimize recovery
6. Chin-ups 3RM test
Find the heaviest weight you can perform 3 reps with
Take 3 minutes of rest before your next test to optimize recovery
7. Pistol squats (+10kg) test
Perform 1 set for max reps (each side)
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
