Home/WODs/Coach Creations/5 Minute Max Strict Pull-Up + 5 Minute Max Strict Handstand Push-Up
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by James Fitzgerald

“5 Minute Max Strict Pull-Up + 5 Minute Max Strict Handstand Push-Up”

Big Dawgs Gymnastics WOD

685 21
  • For Max Reps in 10 minutes
  • 5 minute Strict Pull-Ups
  • 5 minute Strict Handstand Push-Ups

The athlete would perform a 5-minute strict pull-up test for max reps and a 5-minute max strict handstand push-up test in the same session.

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Why?
These tests give an indirect insight into structural balance, for both of these pulling and pushing battery movements. The five-minute time frame allows insight into the relative strength battery. That’s to say, how well an athlete performs when the motor units of that particular movement are challenged in an isolated fashion.

Good scores:
60 reps of strict pull-ups and strict handstand pushups in 5 minutes (ideally one rep every five seconds) as an expression of battery is a key performance indicator. The goal ideally is that the two scores are equal to one another and that each is above 60. This test of relative strength battery is important given the requirements for the highest level of competition.

Potential limiters:
• Lack of relative strength battery
• Muscle endurance
• Mechanical limiters in the movements
• Lack of aerobic development
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