Herbert (Advanced Track)

Named after freediver Herbert Nitsch who has held world records in all of the eight freediving disciplines recognised by AIDA International

• ​Pillar: Endurance
• Method: AMAP
  • Rounds: 2
• ​Required Equipment: Stopwatch, yoga mat (optional)

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Round 1

In AMAP, you perform as many repetitions of the given exercise as you can in the allotted time. Ensure that form and movement execution remain correct throughout.

1. As many Squats as possible in 180 seconds
2. Rest for 30 seconds
3. As many Situps as possible in 150 seconds
4. Rest for 30 seconds
5. As many Knee Pushups as possible in 120 seconds

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Rest for 120 Seconds!

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Round 2

1. ​As many Squats as possible in 180 seconds
2. Rest for 30 seconds
3. As many Situps as possible in 150 seconds
4. Rest for 30 seconds
5. As many Knee Pushups as possible in 120 seconds

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