Skill
Toes to bar capacity test
Choose the appropriate test for you :
Advanced ( 84 reps )
21-18-15-12-9-6-3 UNBROKEN toes to bar
Rest as little between sets to stay unbroken
Intermediate (63 reps)
18-15-12-9-6-3 ( sets do not need to be unbroken ) rest :45 between sets
Intermediate 2 (45 reps)
15-12-9-6-3
Rest :45 between sets ( sets do not need to be unbroken )
Beginner/ skill
6 min AMRAP
Max TTB or knee raises
*10 min time cap on advanced / intermediate*
This will be retested so make note of your score!
Metcon
For time
20 Turkish get ups 24/16kg
( 10 min time cap)
Scale: use a lighter weight to allow 2 reps / arm before scaling
