Abs
Level 14 - Hanging Knee / Leg Raise (HKR / HLR) with Pullups Bar (PB) & Dips Bar (DB)
| If you are at level 14 according to the test, do the following sets: 1_2=HLR_DB | 3=HKR_DB | 4_5=HKR_twist_DB | 6_7=HKR_twist_PB | 8=HKR_PB |
|---|
| Rest 60+ seconds between sets and after the last set: do 15+ seconds of abs sheathing in HLR_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 | Set_7 | Set_8 |
| I | 24 | 24 | 25 | 27 | 27 | 24 | 24 | 25+ |
|
| II | 24 | 24 | 25 | 27 | 27 | 25 | 25 | 25+ |
|
| III | 24 | 24 | 25 | 28 | 28 | 25 | 25 | 26+ |
|
| IV | 25 | 25 | 25 | 28 | 28 | 25 | 25 | 27+ |
|
| V | 25 | 25 | 26 | 29 | 29 | 26 | 26 | 27+ |
|
| VI | 25 | 25 | 26 | 30 | 30 | 27 | 27 | 27+ |
|