Professional Documents
Culture Documents
< 30 YEARS
RANK
30 39 YEARS
week 1: pick the appropriate column depending on your initial test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
> 40 YEARS
numberofsitupsperformed
week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
upto10situps
1120situps
2130situps
upto10situps
1120situps
2130situps
2130situps
3140situps
>40situps
excellent
over76
over71
over62
SET 1
15
SET 1
14
21
SET 1
15
18
21
very good
5976
5271
4761
SET 2
18
SET 2
17
21
SET 2
18
25
27
good
5058
4651
3746
SET 3
10
SET 3
12
15
SET 3
11
19
21
2536
SET 4
10
SET 4
12
15
SET 4
11
19
21
024
SET 5
max(atleast5)
average
poor
4049
039
3845
037
max(atleast8) max(atleast14)
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1
15
SET 1
15
21
SET 2
12
18
SET 2
18
24
SET 3
15
SET 3
14
18
SET 4
15
SET 4
14
18
SET 5
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1
12
17
SET 1
18
24
SET 2
15
22
SET 2
12
20
25
SET 3
11
14
SET 3
15
21
SET 4
11
14
SET 4
15
21
SET 5
SET 5
SET 5
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1
15
21
30
SET 2
18
28
38
SET 3
12
21
23
SET 4
12
21
23
SET 5
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1
17
24
33
SET 2
20
32
42
SET 3
14
23
30
SET 4
14
23
30
SET 5
PROGRESS TEST
PROGRESS TEST
SET 5
PROGRESS TEST
20
SET 4
35
20
SET 3
42
27
SET 2
35
24
SET 1
45
45
SET 8
SET 7
SET 5&6
FINAL TEST
30
26
40
30
SET 9
SET 7&8
SET 5&6
27
34
33
39
50
45
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5
18
SET 4
30
18
SET 3
38
24
SET 2
30
21
SET 1
38
38
45
SET 3&4
SET 1&2
22
18
30
26
36
30
DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 8
SET 7
SET 5&6
SET 3&4
24
21
30
33
27
36
SET 3&4
SET 1&2
26
20
45
33
50
39
twohundredsitups.com
DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 9
SET 7&8
SET 5&6
SET 3&4
SteveSpeirs
27
30
35
32
thetwohundredsitupstrainingprogram
36
45
38
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5
15
SET 4
24
17
SET 3
33
21
SET 2
27
18
SET 1
3140situps
2130situps
32
32
38
32
>40situps
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 4: pick the same column as you did in week 3
SET 1&2
15
27
30
DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5
SET 4
SET 3
SET 2
SET 1
33
38
52
42
5160situps
36
45
60
54
>60situps
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 5: pick the appropriate column depending on your latest test results
SET 1&2
21
30
33
DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5
SET 4
SET 3
SET 2
SET 1
35
38
75
60
91110situps
45
52
85
70
>110situps
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 6: pick the appropriate column depending on your latest test results