Got Strict?

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;

Kipping HSPU or Handstand Walk

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.

Kipping Pull-Up or Butterfly Pull-Up

3 x Strict Pull-Up or Strict Chin-Up

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.

Kipping Ring Dip

3 x Strict Ring Dip

Kipping Toes to Bar

30 seconds x Kip

Kipping Ring Muscle-Up

Pull-up and Dip tests passed.

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