Every 5 weeks as part of my Friday bootcamp I get the guys to do the Progressive Calisthenics Century Test. I’ve found this is an excellent way of tracking the progress of everyone in all the exercises and is also very good at pointing out peoples weaknesses. I have modified it slightly though, I don’t have Mens and Womans, instead I have level 1, level 2 and level 3 (once I pass level 3 I’ll make a level 4).
40 half squats
30 knee pushups
20 lying knee tucks
10 Australian pullups (inverted rows)
40 full squats
20 hanging knee raises
20 (each side) half one leg squats (no bench)
15 (each side) uneven pushups
20 straight leg hanging leg raises
5 (each side) uneven pullups
We did this yesterday and it was good to see the progress of the guys to demonstrate that the training is working. I also attempted level 3 for the first time, succeeding in all but the half one leg squats, I only managed 9 on each side, showing once again that my right leg is the weak link of my body at the moment.