Рет қаралды 1,700
Lockdown is pretty boring, time to benchmark some strength.
#4K
How to score your own 9c test ⬇️ 👇 ⬇️ or check out the Magnus vid also ⬇️ 👇 ⬇️
Exercise 1/4 - Max Hangs on a ~20mm edge (5 seconds):
- 1 Point = 100% (of your bodyweight)
- 2 Points = 110%
- 3 Points = 120%
- 4 Points = 130 %
- 5 Points = 140 %
- 6 Points = 150%
- 7 Points = 160%
- 8 Points = 180%
- 9 Points = 200%
- 10 Points = 220%
Exercise 2/4 Weighted Pull Up:
- 1 Point = 100% (of your bodyweight)
- 2 Points = 110%
- 3 Points = 120%
- 4 Points = 130 %
- 5 Points = 140 %
- 6 Points = 150%
- 7 Points = 160%
- 8 Points = 180%
- 9 Points = 200%
- 10 Points = 220%
Exercise 3/4 Frontlever or L-Sit:
- 1 Point = 10 sec L-sit (bend knees)
- 2 Points = 20 sec L-sit (bend knees)
- 3 Points = 30 sec L-sit (bend knees)
- 4 Points = 10 sec L-sit
- 5 Points = 15 sec L-sit
- 6 Points = 20 sec L-sit
- 7 Points = 5 sec Frontlever
- 8 Points = 10 sec Frontlever
- 9 Points = 20 sec Frontlever
- 10 Points = 30 sec Frontlever
Exercise 4/4 Hang from a bar:
- 1 Point = 30 sec
- 2 Points = 1 min
- 3 Points = 1,5 min
- 4 Points = 2 min
- 5 Points = 2,5 min
- 6 Points = 3 min
- 7 Points = 3,5 min
- 8 Points = 4 min
- 9 Points = 5
- 10 Points = 6
Points:
40=9c
39=9b+
38=9b
37=9b
36=9a+
35=9a+
34=9a
33=9a
32=8c+
31=8c+
30=8c
29=8c
28=8b+
27=8b+
26=8b
25=8b
24=8a+
23=8a+
22=8a
21=8a
20=7c+
19=7c+
18=7c
17=7c
16=7b+
15=7b+
14=7b
13=7b
12=7a+
11=7a+
10=7a
9=7a
8=6c+
7=6c+
6=6c
5=6c
4=6b
3=6b
2=6a
1=6a
Original Magnus Vid - • The strength you need ...