6 MINUTE PUSH UP TEST -
Start in the pushup position for 30 seconds
then lower your chest to 1-2 inches off ground for 30 seconds.
Repeat as many times as possible without touching knees to
<2 minutes - below average core and pushing strength
2-4 minutes- not bad, keep trying
4-6 minutes- above average
>6 minutes- elite strength and endurance
2 MINUTE PULL UP -
Take one minute to raise your chin above the bar
then one minute to descend to a dead hang.
15 sec up and 15 sec down- keep working at it
30 sec up and 30 sec down- very good
45 sec up and 45 sec down- well done, don't give up now
1 min up and 1 min down- congratulations, only a handful
of people can accomplish this task.
Now try to reverse the order. 1 minute down then 1 minute
2 MINUTE DIP -
Take on minute to raise you body til arms are locked
out then one minute to lower yourself back down.
15/15 - keep working at it
30/30- very good
45/45- well done, don't give up. You almost have it.
1 min/ 1 min- congratulations, enjoy the pump in your triceps
Now reverse the order- 1 minute down then 1 minute up. good luck!
5 MINUTE AIR SQUAT TEST -
Do as many air squats as you can in 5 minutes.
Be sure to go down till thighs are parallel to ground and stand
up to fully erect. You may stop and start as much as needed.
<100 - your legs lack basic muscle endurance
100-130 - not bad, keep working at it
131-155 - very good
156 - 175 - Awesome
>175 - Unbelievable stamina - it's time to go for 10 minutes!
MAX MUSCLE UPS -
Do as many muscle ups as possible without coming off
the bar. Excessive leaning over the bar so as to rest is not allowed.
<5 - doing a muscle up is something to be proud of. Treat
the muscle up like any other exercise. Practice often
to increase your strength and stamina.
5-10 - Very good
10- 15 - Well done, 20 is within your reach
15-20 - Fantastic
>20 - Your upper body strength and stamina are at elite levels.
To increase the difficulty, only count the ones you can do consecutively,
and avoid using your legs for help.(kipping)
MUCH MORE COMING SOON - STAY TUNED