Ramping Tests

 
Timer Push-Ups - On the 1 second tempo, complete one repetition every 2 seconds.
Timer Slant Board Squats - On the 1 second tempo, complete one repetition every 2 seconds.
Timer Chin-Ups (3 seconds) - Start a new repetition every 3 seconds (pause in the hang).
Timer Dips (3 seconds) - Start a new repetition every 3 seconds (pause at the top).
 

TEST 1 - Muscle Basics Ramp Test

Start a repetition every 2 seconds. There are many free metronome apps and spotify tracks
Min 1 | 2 push-ups + 2 squats
Min 2 | 4 + 4 (16 seconds)
Min 3 | 6 + 6 (24 seconds)
Min 4 | 8 + 8 (32 seconds)
Min 5 | 10 + 10 (40 seconds)
Min 6 | 12 + 12 (48 seconds)
Min 7 | 14 + 14 (56 seconds)
Min 8 | 14 + 14 (56 seconds)
Min 9 | 14 + 14 (56 seconds)
Min 10 | 14 + 14 (56 seconds)

Ramping Tests

#1 Deficit Push-Ups (2 second timer)

5(+1) Ramp On The Minute.
Start with 5 repetition. Second minute = 6 repetitions etc.
Increase by 1 repetition each minute until failure is reached or you can’t keep up with the time.
Start a new repetition every 2 seconds.
FORM
Chin/ nose, chest and crotch to floor every rep.
8cm deficit (thick 20kg weightlifting plates or thin blues with a green on top)

#2 Slant Squats (2 second timer)

5(+1) Ramp On The Minute.
Start with 5 repetitions
Increase by 1 repetition each minute until failure is reached or you can’t keep up with the time.
Start a new repetition every 2 seconds.
FORM
Keep the knees forward on the way down and up.
Keep the trunk upright.
 

#3 Strict Chins (3 second timer)

Start with 1 repetition.
Increase by 1 repetitions each minute until failure is reached.
Start a new repetition every 3 seconds.
Hang between reps.
FORM
No swinging the legs or bending from the hips.
There must be contact with the body and the bar at the top of each repetition.