make-up tests
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
general warm up (10 minutes)
mountain climbers x 100 reps
recline rope climbs x 5
jumping jacks x 50 reps
Adex club Gama casts x 30 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Neuro-Grip plank x maximum hold time
resistance band push ups x maximum reps (note–must be at least 20 reps)
general warm up (10 minutes)
clock push ups x twice around the clock
mountain climbers x 100 reps
hollow rocks x 15 reps
Adex club barbarian pull overs x 25 reps
specific warm up (5 minutes)
weighted pull ups/dips set up and light practice
strength (4 super sets)
one super set = weighted pull ups x 5 reps + weighted dips x 7 reps
conditioning/accessory work (3 super sets)
one super set = recline bar rows x 10 reps + bench dips x 15 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
windshield wipers x 20 reps
kettlebell goblet squats x 20 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Grinder Kord reverse flys x 15 reps
double dumbbell rows x15 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
kettlebell figure 8’s x 50 reps
rear bear crawls x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
bodyweight complex set up and practice
strength (4 rounds)
one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet + Grinder Kord one-legged squats x 5/5 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
side planks x max hold time on each side
