WEEK 10

Test day

Rest 3–5 min between tests. Rest Mon + Tue beforehand.

1.Dead hang

Max time — single attempt

Result (s)

2.Strict pull-up (BW)

Max reps, no kipping

Result (reps)

3.Front lever

Max hold — note position achieved

Result (s)

Position / elevation

4.Pistol — LEFT

free / fingertip / assisted + reps

Result

5.Pistol — RIGHT

free / fingertip / assisted + reps

Result

6.Pike HSPU

Max reps — note elevation height

Result (reps)

Position / elevation

7.Planche lean

Max time — note position

Result (s)

Position / elevation

8.L-sit (parallettes)

Max hold

Result (s)

9.Box jump

Max height stuck cleanly

Result (cm)

Notes