A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Take five minutes to establish a max unbroken handstand walk. Session 2: Max unbroken 5m handstand walks in five minutes. Session 3: Max...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. (strict and/or kipping) Session 1: TEST: Max unbroken strict handstand push-ups. Session 2: Max strict HSPU in five minutes. If you expect more than 30, use a...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Max unbroken push-ups (two minute cap). Session 2: Max push-ups in five minutes. If you expect more than 100, use a deficit that shouldn’t...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Strict Pull-up (chest to bar or chin over bar) Session 1: TEST: Max unbroken strict chest to bar pull-ups. Session 2: Complete as many unbroken sets of ‘x’...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Three minutes max double unders (don’t have to be unbroken). Session 2: 15s max unbroken double-unders, 15s rest x 10. Session 3: In five...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. BAR Session 1: TEST: Max unbroken strict bar dips (two minute cap). Session 2: Max strict bar dips in five minutes. If you expect more than 60, add weight that...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Bar Muscle-up Session 1: TEST: Max unbroken muscle-ups. Session 2: Max unbroken muscle-ups (60s cap). Rest 60s. Three rounds. Session 3: One muscle-up every ‘x’...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Find a max depth kipping handstand push-up. If you cannot do to depth, find the smallest band with which you can complete one rep. Session 2:...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Find a max depth strict handstand push-up. Deficit if required. If you cannot complete to depth, find the smallest band with which you can...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Max weight strict muscle-up. If you need assistance, use it (preferably by using the ‘Ring Thing’ and adding weight if necessary). Session 2:...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Max weight strict muscle-up. If you need assistance, use it (preferably by using the ‘Ring Thing’ and adding weight if necessary). Session 2:...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Take five minutes to establish a max unbroken handstand walk. Session 2: With feet on a box, hands on the ground and shoulders stacked...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. TEST: 5min to establish max unbroken handstand hold SIP 1: In five minutes: Accumulate 90 seconds worth of handstands with back to wall and 90 seconds worth of...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. TEST: Max unbroken bar muscle-ups. REP 1 Max unbroken bar muscle-ups (60s cap). Rest 60s. Three rounds. REP 2: One bar muscle-up every ‘x’ seconds. Choose a...
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Max reps unbroken bar muscle-ups. If you cannot complete a single rep, find the smallest band with which you can complete one rep. Session...