How to measure bodyweight fitness: the 10 minute test from World-renowned trainer jim wendler, with some added scientific method.
Alternate Pull-up, squat, then row and push-up. Use a 90s rest between sets to get 99% replenishment of muscle ATP. Stop each set a few reps before failiure to maximize volume, key for building strength and hypertrophy.
Measure hand placement and use a consistent tempo. I used this song which will be stuck in my head forever. That slow tempo tanked my numbers!
This was Day 3 of my personal optimization challenge, so I did this to set my bodyweight baselines. Let’s see how long it takes to triple everything! And perfect my form.