| If you are at level 3 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 30+ 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 | 5 | 6 | 6 | 5 | 5 | 8+ |
| II | 5 | 7 | 7 | 5 | 5 | 8+ |
| III | 5 | 7 | 7 | 6 | 6 | 9+ |
| IV | 5 | 8 | 8 | 6 | 6 | 9+ |
| V | 6 | 8 | 8 | 7 | 7 | 9+ |
| VI | 7 | 8 | 8 | 7 | 7 | 10+ |