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 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?