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.
Day 1rest 60 seconds between each SET (longer if required)
|60 - 65 lunges||66 - 78 lunges||> 79 lunges|
|set 5||max (at least 52A)||max (at least 65A)||max (at least 70A)|
Day 2rest 45 seconds between each SET (longer if required)
|set 8||max (at least 57A)||max (at least 69A)||max (at least 75A)|
Day 3rest 45 seconds between each SET (longer if required)
|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?