It is wise to develop the raw strength, mobility and stability needed for a movement before adding speed. We strictly enforce these pre-requisites for the following movements;
60s x Tripod hold**
60s x Headstand hold**
60s x Forearm Headstand hold**
30s x Nose and Toes hold.
30 x Wall Run (hands stay within 30cm of wall).
60s x Nose and Toes hold.
60 x Wall Run (hands stay within 30cm of wall).
*Must be completed with 30mins. Each section must be unbroken and ‘neat’.
**Wall touch not allowed at any point.
Check out our basic pull-up / chin-up program to get you there!
This article explains many keys points why we demand correct strict strength.
3 x Strict Ring Dip
30 seconds x Kip
Pull-up and Dip tests passed.