| If you are at level 9 according to the test, do the following sets: 1=HKR_DB | 2_3=HKR_twist_DB | 4_5=HKR_twist_PB | 6=HKR_PB | ||||||
|---|---|---|---|---|---|---|
| Rest 60+ seconds between sets and after the last set: do 45+ seconds of abs sheathing in HKR_PB mode | ||||||
| Rest +/- 1 day between Sub-Levels and +/- 2 days between Levels | ||||||
| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 | Set_5 | Set_6 |
| I | 17 | 21 | 21 | 18 | 18 | 21+ |
| II | 17 | 22 | 22 | 18 | 18 | 21+ |
| III | 17 | 22 | 22 | 19 | 19 | 22+ |
| IV | 17 | 22 | 22 | 19 | 19 | 24+ |
| V | 18 | 23 | 23 | 19 | 19 | 24+ |
| VI | 18 | 24 | 24 | 19 | 19 | 25+ |