You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. Test one: dips for max repetitions Female BeginnerIntermediateAdvanced< 12 – 89+ Male BeginnerIntermediateAdvanced< 1011 – 2526 + Test two: tuck front lever for max duration Female BeginnerIntermediateAdvanced< 5 sec6 – 15 sec16+ sec Male BeginnerIntermediateAdvanced< 15 sec16 – 30 sec31+ sec Select your next program based on how you scored. BEGINNER: START FULL BODY FOUNDATIONS II INTERMEDIATE: START 6-DAY FULL-BODY SPLIT COMPLETE WORKOUT CONGRATULATIONS! WORKOUT COMPLETE
