You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

Chin-ups

Female
BeginnerIntermediateAdvanced
< 11 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2425+

Dips

Female
BeginnerIntermediateAdvanced
< 12 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2526 +

Tuck planche

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec

Tuck lever

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec
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