Week 6

Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 5 again.

  • If you managed 60 – 65 lunges, follow column 1.
  • If you completed between 66 & 78, column 2 is for you.
  • More than 79 consecutive lunges? Tremendous! You’ll be following column 3.




week 6: pick the appropriate column depending on your latest test results
DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

60-65 lunges 66 – 78 lunges > 79 lunges
SET 1 36L 50L 52L
SET 2 36R 50R 52R
SET 3 26L 32L 46L
SET 4 26R 32R 46R
SET 5 max (at least 52A) max (at least 65A) max (at least 70A)
DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 18L 26L 30L
SET 2 18R 26R 30R
SET 3 20L 30L 36L
SET 4 20R 30R 36R
SET 5 18L 26L 30L
SET 6 18R 26R 30R
SET 7 14A 22A 26A
SET 8 max (at least 57A) max (at least 69A) max (at least 75A)

 

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 20L 30L 34L
SET 2 20R 30R 34R
SET 3 22L 32L 38L
SET 4 22R 32R 38R
SET 5 20L 30R 34R
SET 6 20R 30R 34R
SET 7 18A 24A 28A
SET 8 max (at least 65A) max (at least 70A) max (at least 80A)
L = left leg lunge
R = right leg lunge
A = alternate leg lunge (e.g. 4A = left, right, left, right)




Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?