You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.
Isometric chin-up hold test
Female
BEGINNER | INTERMEDIATE | ADVANCED |
<5 sec | 6-15 sec | 16-30 sec |
Male
BEGINNER | INTERMEDIATE | ADVANCED |
<5 sec | 6-60 sec | 10 sec (1-arm) |