Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.
- If you managed 75 – 90 situps, follow column 1.
- If you completed between 91 & 110, column 2 is for you.
- More than 110 consecutive situps? Tremendous! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 75 – 90 situps | 91 – 110 situps | > 110 situps | |
| SET 1 | 38 | 60 | 70 |
| SET 2 | 45 | 75 | 85 |
| SET 3 | 30 | 38 | 52 |
| SET 4 | 22 | 35 | 45 |
| SET 5 | max (at least 60) | max (at least 75) | max (at least 85) |
|
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 21 | 30 | 33 |
| SET 2 | 21 | 30 | 33 |
| SET 3 | 23 | 35 | 45 |
| SET 4 | 23 | 35 | 45 |
| SET 5 | 21 | 30 | 36 |
| SET 6 | 21 | 30 | 36 |
| SET 7 | 15 | 27 | 32 |
| SET 8 | 15 | 27 | 32 |
| SET 9 | max (at least 66) | max (at least 80) | max (at least 90) |
|
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 20 | 33 | 39 |
| SET 2 | 20 | 33 | 39 |
| SET 3 | 26 | 45 | 50 |
| SET 4 | 26 | 45 | 50 |
| SET 5 | 24 | 34 | 39 |
| SET 6 | 24 | 34 | 39 |
| SET 7 | 21 | 27 | 33 |
| SET 8 | 21 | 27 | 33 |
| SET 9 | max (at least 75) | max (at least 90) | max (at least 105) |
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?
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