Power Clean – 1 Rep Max

The first test is going to be a power clean test. Power cleans are a great movement for developing and assessing power output. They are less technical than snatching and squat cleans and less consequential if done with suboptimal technique. Make sure you are well warmed up. There is an EMOM with progressing load that comes ahead of the 1 rep max test. Use this to build up in weight before testing your max.

Key technique: Balanced stance, feet underneath hips, chest up, tight back in the pull, keep the bar close, weight should remain in the middle/ball of the foot but heel should remain planted. Hips and shoulders rise at the same rate until the bar reaches the mid thigh at which point the lifter should aggressively extend the hips while shrugging the shoulders – allowing the bar to float in a vertical bar path. The pull is both to continue the upward trajectory of the bar but also to use the weight of the bar to pull the lifter down and underneath it into a receiving position. Meet the bar by pressing up with the hands to close the gap between the bar and the shoulders – this prevents the bar from crashing into the front rack. Drive the knees out and try to aggressively stop the descent of the bar into a squat and then stand tall. A power clean must be received in a position above a squat.

Target: Max load with minimal form breakdown

Intention: Explosive Power Test

Feel: Heavy, explosive, like a jumping movement with weight. For technically sound lifters, a 1 RM power clean often feels impossibly heavy off the ground.  

Safety considerations: Make sure you are relaxed with your grip in the top half of the lift. It is common and advisable to open the hand when receiving the bar so as not to strain the elbow or wrist.

Broad Jump for Max Distance

The broad jump is a simple but powerful test of lower-body explosive strength and coordination. It measures horizontal power output, which carries over to sprinting and athletic movements. Unlike barbell lifts, it requires no equipment and has minimal technical barriers, making it a great test of raw power and body control.

Key technique: Begin in a balanced stance with feet hip-width apart. Bend at the hips and knees, swinging the arms back to load the jump. Drive explosively through the legs while swinging the arms forward, extending fully at the hips, knees, and ankles. The higher you can bring the knees up in the air, the longer your jump will typically be, making this an interesting test of mobility as well. Land softly with knees slightly bent, absorbing the force evenly through the legs, and avoid letting the knees cave in. Try to land without falling back and planting the hands on the ground. It’s ok to step out forward out of the landing.

Target: Max horizontal distance covered in a single jump.

Intention: Test of lower-body explosive power and coordination.

Feel: Aggressive, springy, and athletic — like a sprint start without running. The jump should feel quick and snappy rather than grindy.

Safety considerations: Ensure adequate warm-up, especially through the hips, hamstrings, and ankles. Jump on a non-slip surface and make sure there is enough landing space. Avoid excessive attempts which can be irritating to the shins and Achilles tendon.

Back Squat – 3 Rep Max

The back squat is one of the most effective measures of lower-body strength, combining power, stability, and coordination. A 3-rep max allows for a true test of maximal strength while reducing some of the risk associated with single-rep attempts. It also rewards technical consistency under load.

Key technique: Start with feet about shoulder-width apart, toes slightly out. Keep the chest tall and brace the core tightly before descending. Initiate the squat by pushing the hips back slightly and allowing the knees to track out over the toes. Maintain even pressure through the whole foot. Descend under control until the crease of the hip passes below the knee, then drive up aggressively, keeping the chest lifted and avoiding collapse in the torso. It’s common for the pace of squats to slow considerably in a heavy set of 3, meaning the 3rd rep will be considerably slower than the 1st. It’s also common for some technical flaws to emerge such as a slight drop in the chest, hips driving back, knees coming in slightly and a more posterior dominant squat. This is ok so long as the flaws do not compromise the safety of the movement. If you are not comfortable testing a true 3 rep max, you can work to a heavy set with 1-2 reps in reserve.

Target: Heaviest load lifted for three technically sound repetitions.

Intention: Maximal strength and technical stability test.

Feel: Heavy and grindy — each rep should feel like a full-body effort, but without form breaking down. Expect the final rep to move slowly even with maximal effort.

Safety considerations: It is best to use spotters or safety pins when testing heavy squats. Prioritize depth and bracing over load to avoid injury. Watch for excessive knees caving in, chest dropping forward, or losing tightness at the bottom — these are common signs of reaching technical limits. If you are squatting without a spotter or safety pins, familiarize yourself with the proper way to bail out from a back squat.

Bailing out: If you need to bail out of a back squat, the first thing to do is not panic. This realization most commonly occurs somewhere in the middle of the lift. Allow yourself to sink back into the bottom of the squat. Once you’re there, brace your core and push the bar backwards by pressing with your hands while propelling your body forward. This creates separation between you and the bar. The bar will fall straight down while you move safely out of the way.

Front Squat – 3 Rep Max

The front squat is a foundational strength test that emphasizes upright posture, core stability, and quad strength. This is an alternative to the 3 rep max back squat. Compared to the back squat, it places a greater demand on the anterior chain and midline. It is also a lighter lift than the back squat and is significantly easier to fail, which makes it more approachable for new lifters. The bail out of a failed front squat only requires the lifter to drop the bar in front of them.

Key technique: Begin with the bar in a secure front rack position — elbows high, chest lifted, and hands relaxed to avoid wrist strain. Feet should be about shoulder-width apart. Brace the core tightly before descending. Initiate the squat by sitting straight down, allowing the knees to track out over the toes while maintaining an upright torso. Keep the elbows lifted throughout to prevent the bar from tipping forward. Focus on driving the elbows up and out throughout the lift. Drive up aggressively from the bottom, pushing through the whole foot, and complete three strong, technically sound reps. Just like the back squat, if you are not comfortable testing a true 3 rep max, you can work to a heavy set with 1-2 reps in reserve.

Target: Heaviest load lifted for three technically solid repetitions without losing front rack position or depth.

Intention: Test of quad strength, core stability, and positional integrity under load. A lighter alternative to the Back Squat.

Feel: Upright, demanding on the quads and midline. Lifters often notice the limiting factor is their ability to keep the chest up rather than pure leg drive. The final rep should feel like a fight to maintain posture.

Safety considerations: Protect the wrists and elbows by keeping a relaxed grip on the bar and ensuring the load sits across the shoulders, not in the hands. Avoid collapsing forward, which can put strain on the back. Drop the bar forward if necessary. Spotting pins can also be used. Human spotters are not recommended for the front squat.

Dumbbell Front Squat – 10 Rep Max

This is the squat test for the light equipment/scaled program. The dumbbell front squat is a unilateral strength and stability challenge. Unlike the barbell squat, it demands more balance, grip endurance, and core engagement while still testing lower-body strength. The use of dumbbells combined with a high repetition target make this lift the lightest of the squat test options and a great option for those who are newer to lifting or who don’t have full gym access. A 10-rep max focuses on muscular endurance and strength capacity under fatigue rather than pure maximal load and allows people to test strength without having access to heavy weights.

Key technique: Begin with dumbbells cleaned to the shoulders in a front rack position, elbows slightly forward and chest lifted. The dumbbells can rest centered on the shoulders. Stand with feet shoulder-width apart and brace the core. Descend under control by pushing the hips down and knees out over the toes, keeping the torso upright. Maintain balance through the full foot. Drive up aggressively and repeat for 10 controlled reps, ensuring consistent depth and posture throughout.

Target: Heaviest load lifted for 10 technically sound repetitions without breaking form or losing front rack stability.

Intention: Muscular endurance and lower-body strength test with added demand on posture and stability.

Feel: Burning in the quads, shoulders, and core. By the final reps, the limiting factor often shifts from pure leg drive to maintaining rack position and breathing under load. Expect to feel challenged both muscularly and aerobically.

Safety considerations: Choose dumbbells that allow safe cleaning to the shoulders. Avoid collapsing forward or rounding the back. Rest the dumbbells lightly on the shoulders rather than straining the wrists. If unable to complete a rep, safely return the dumbbells to the ground.

Dumbbell Front Squats – AMRAP Unbroken

An alternative to a 10-rep max for people who do not have access to weights that are sufficiently heavy to challenge a 10-rep max. Performing Dumbbell Front Squats for maximum unbroken reps emphasizes strength-endurance and composure under fatigue while allowing for a range of reps.

Key technique: Clean the dumbbells to the shoulders and establish a secure front rack position — elbows slightly forward, chest tall, and dumbbells resting lightly on the shoulders. Stand with feet shoulder-width apart. Descend under control, driving knees out and keeping torso upright. Reach full squat depth with hips below parallel, then stand tall to lock out. Repeat continuously without setting the dumbbells down. If you pause for more than 2-3 seconds between reps, consider your set complete.

Target: Maximum unbroken reps completed with consistent depth and posture.

Intention: Lower-body strength-endurance test with added demand on core stability and breathing control.

Feel: Burning in the quads, shoulders, and midline. Grip and rack position fatigue as much as the legs. Breathing becomes increasingly challenging as reps accumulate.

Safety considerations: Choose a weight that allows for at least moderate volume without collapse of posture. Keep dumbbells close to the body — avoid letting them drift forward, which strains the back. If you need to stop, lower the dumbbells safely to the floor rather than dropping uncontrolled.

2 Minutes AMRAP Toes-to-Bar

The toes-to-bar is a gymnastics movement that blends core strength, grip endurance, and coordination. Testing it over 2 minutes challenges efficiency in movement patterning and the ability to sustain high-skill reps under fatigue. It also challenges rep selection for score optimization. Going with big unbroken sets may sound tempting but could leave the athlete with a worse overall score than strategically breaking the reps up into smaller sets.

Key technique: Begin from a controlled hang on the pull-up bar, hands just outside shoulder-width. Initiate the kip by pressing down on the bar and driving the chest back, then snap the legs upward, aiming to bring the toes to make contact with the bar between the hands. Actively push the bar away as the legs descend to create a smooth cycle. Stay rhythmic — avoid jerky or inconsistent kips. Keep the arms long and allow your lats and hips to do the work.

Target: Maximum number of toes-to-bar completed in 2 minutes with consistent contact and control.

Intention: Muscular endurance test for core, grip, and shoulders, with a demand on pacing and technique efficiency.

Feel: Grip fatigue and abdominal burn will build quickly, often before the halfway point. Breathing should sync with the kip to stay efficient. Well-practiced athletes will feel a rhythm, almost like a metronome, while less experienced athletes may feel each rep as an isolated effort.

Safety considerations: Avoid uncontrolled swinging or excessive lumbar extension in the kip, which can strain the lower back. Keep shoulders active (scapular engagement) to protect the shoulder joint. If grip starts to fail, step down rather than risk slipping off the bar.

2 Minutes AMRAP Sit-Ups

This is our scaled core test for folks who don’t have a pull-up bar or are not quite there with Toes to Bar volume. And if you ask me, this one is harder! Sit-ups never get easier and they are a classic test of trunk flexion strength and muscular endurance. A 2-minute time cap emphasizes repeatability and pacing under fatigue, making it a strong assessment of core endurance and pain tolerance.

Key technique: Start lying on the floor with knees bent and feet anchored (if allowed). Hands should lightly touch the shoulders or be crossed on the chest to standardize movement. Sit up by contracting the abdominals and driving the chest toward the thighs, then return to the floor with the shoulder blades making contact each rep. Move smoothly, avoiding jerky motion or pulling excessively with the hips.

Target: Maximum number of reps completed in 2 minutes with consistent range of motion.

Intention: Core muscular endurance test.

Feel: Steady burn in the abdominals that intensifies after the first minute. Breathing and rhythm play a key role in maintaining rep pace. The challenge is sustaining quality reps as fatigue builds.

Safety considerations: Avoid pulling on the neck or using momentum from the arms to complete reps. Protect the lower back by maintaining control in the descent and not overextending at the bottom. If anchoring feet, avoid excessive hip flexor dominance by focusing on initiating each rep from the core.

400m Odd Object Carry for Time

The odd object carry tests functional strength, grit, and the ability to move under awkward load. Unlike barbell or dumbbell lifts, odd objects (sandbags, stones, heavy bags, etc.) challenge stabilizers, posture, and breathing while demanding continuous effort over distance. The 400m distance emphasizes strength-endurance and toughness. Use what you have access to for this test. If you have a heavy sandbag or D-ball, use it. You can also opt for home items like dog food bags, large bags of rice, or even a loaded up duffle bag. Alternatively, you can do a 400m Farmer’s carry which will be discussed as well.

Key technique: Begin by securing the object in a stable position — most often hugged to the chest, shouldered, or in a bear-hug hold. Stand tall with the core braced, shoulders back, and eyes forward. Move at a steady, purposeful pace while keeping the object close to the body to reduce energy leaks. Small, quick steps often work better than long strides. Adjust grip or position only if necessary, but avoid dropping unless absolutely required. If you do have to set the object down, stand tall and take deep breaths to recover and keep your breaks as short as possible. Depending on the weight of your object, dropping may be required to complete this distance.

Target: Fastest possible 400m completion with continuous carry of the object.

Intention: Strength-endurance and mental resilience test under awkward loading.

Feel: Breathing is restricted, heart rate spikes quickly, and the load feels heavier with each step. Athletes often experience forearm, biceps, and core fatigue as much as leg fatigue. Expect it to feel uncomfortable and grinding, with the challenge being not setting the object down and strained breathing.

Safety considerations: Keep the spine neutral and avoid leaning excessively to one side, especially if shouldering the object. If dropping is necessary, do so with control to avoid injury. Warm up the back, hips, and grip before testing. Choose an object weight that is heavy enough to be challenging but still manageable for safe movement over distance.

400m Farmer’s Carry for Time

The farmer’s carry is a classic test of grip, core, and postural strength under load. Carrying heavy weights for distance challenges stability and endurance, while the 400m distance pushes athletes to maintain composure under extended fatigue. This will be especially challenging on the grip so make sure are you taking breaks ahead of failure to keep those breaks as short as possible while maximizing recovery.

Key technique: Select two heavy dumbbells, kettlebells, or objects of equal weight. Stand tall with shoulders back, chest up, and core braced. Walk at a steady pace with short, quick steps, keeping the implements close to the body. Avoid leaning side to side or letting the weights swing. Maintain controlled breathing and posture throughout.

Target: Fastest completion of 400m without setting the weights down.

Intention: Grip endurance, core stability, and functional strength test.

Feel: Forearms, traps, and core will fatigue quickly, with heart rate spiking as the body fights to stabilize under load. Breathing becomes more restricted as posture breaks down. The test feels grindy and uncomfortable — the challenge is to keep moving.

Safety considerations: Use manageable but challenging weights — too heavy and grip may fail early, too light and stimulus is lost. Avoid rounding the shoulders or leaning excessively. If grip fails, set weights down under control before re-picking.

Bench Press – 1 Rep Max

The bench press is a classic test of upper-body maximal strength, particularly in the chest, shoulders, and triceps. A 1-rep max assesses pushing power and stability under heavy load. Spotters and/or spotting arms are recommended. If you are lifting alone, never use barbell clips.

Key technique: Lie flat on the bench with feet planted firmly on the ground. Scoot your feet back towards your head slightly allowing an arch to form in the back. Your butt and your shoulders should be the main points of contact on the bench and you should feel extremely engaged as long as you are driving through your feet. Grip the bar slightly wider than shoulder-width and keep the shoulder blades retracted to protect the shoulders. Foot drive during the lift will help with bar path and engagement. The way to do this is to try to scoot your feet towards the opposite wall (toe side) without actually scooting them. As you do this, lower the bar under control to touch the chest (around mid-sternum), keeping elbows at roughly a 45–70° angle from the torso. Press explosively back up, driving especially hard with the feet, locking the arms out without letting the shoulders roll forward.

Target: Heaviest single rep performed with full range of motion and proper control.

Intention: Maximal upper-body strength test.

Feel: Heavy and pressing through a sticking point midway up. Lifters often feel strong off the chest but slowed by tricep fatigue near lockout.

Safety considerations: Always use a spotter or safety arms when testing heavy singles. Avoid bouncing the bar off the chest or flaring elbows excessively, which can strain the shoulders. Keep feet flat and avoid lifting the hips off the bench to “cheat” the lift. Be mindful of your bar path, a lift that feels strong but drifts forward or backward can quickly become a lift that feels weak.

Floor Press – 5 Rep Max

The floor press is a shortened-range pressing movement that removes leg drive and limits shoulder extension, making it a safer and more tricep-focused strength test and a good option for those people without a bench. A 5-rep max balances maximal strength with volume to highlight pressing power and stability without the added risk of a 1RM. This lift can be performed with a barbell or with dumbbells

Key technique: Lie flat on the floor with knees bent and feet planted. Take a barbell from a rack (or receive it from a spotter) with hands just outside shoulder-width. Lower the bar under control until the elbows touch the ground, pausing briefly to remove bounce. Press back up powerfully to lockout, keeping shoulders packed and core tight. Maintain consistent tempo and posture for five strong reps. For the dumbbell version of a floor press, you will position the dumbbells yourself by first putting them in your lap while sitting up and then slowly lowering yourself down while supporting the dumbbells overhead. Your grip should remain neutral (meaning dumbbells are parallel to the body).

Target: Heaviest load lifted for 5 clean, technically sound reps.

Intention: Upper-body pressing strength test with emphasis on triceps and mid-range power.

Feel: Heavy in the mid-range of the press. Lifters often notice reduced chest involvement and increased tricep fatigue compared to the bench press. Each rep feels deliberate and grindy without momentum.

Safety considerations: Be mindful of the proximity of the elbows to the ground. Do not bounce the elbows off the ground to assist with the lift or bridge the hips up. When using a barbell, it is common for lifters to let the bar rest on the ground when the set is complete and move the barbell out of the way simply by rolling it towards the feet. With dumbbells, you can either place them in your lap and sit up or safely drop them to the side – being mindful of the risk of them bouncing back towards you.

2km Row

The 2km row is the gold-standard rowing test for assessing aerobic power, pacing strategy, and mental toughness. It blends endurance with sustainable power output. It is an irritating duration falling between 7 and 10 minutes for most athletes making it a great test of aerobic and anaerobic fitness.

Key technique: Sit tall on the rower with shins vertical at the catch. Drive through the legs first, then open the hips, and finally pull with the arms. Return in the reverse order: arms, hips, then legs. Keep strokes smooth and efficient, with consistent rhythm and breathing. The movement of rowing is very similar to the movement of deadlifting. You get the most out of your stroke when you leave your arms long while driving with the legs. The most common fault in rowing is an early pull. For this duration, you want to start out fast to get the fan moving but settle into a pace that is uncomfortable but sustainable. Once you get to the 1500m mark, if possible you want to try and increase the pace to a negative split. The last 200m should be an all-out drool inducing effort.

Target: Fastest 2km completion.

Intention: Aerobic capacity and sustainable power test.

Feel: Uncomfortable — the first 500m feels manageable, the middle 1000m is mentally challenging, and the final 500m is a test of grit. Expect a strong burn in the legs and lungs.

Safety considerations: Avoid overreaching at the catch or rounding the lower back. Keep stroke rate steady to prevent blowing up early. Warm up thoroughly before attempting.

1 Mile Run

The mile run is a classic test of cardiovascular fitness, speed endurance, and pacing strategy. The 1 mile run is an alternative to the 2km row. It is similar in duration and feel making it another great test of aerobic and anaerobic fitness as well as mental toughness.

Key technique: Start controlled — avoid sprinting the first 200m. Keep a tall posture, relaxed shoulders, and consistent cadence. Use the first half to establish rhythm, the third quarter to stay focused, and the last 400m for an aggressive push. Breathe into your belly, not your shoulders. For people newer to running, a run/walk strategy may be advisable.

Target: Fastest completion time for one mile.

Intention: Aerobic capacity and speed endurance test.

Feel: A steady build in fatigue with a sharp increase in effort in the final 1/4. Breathing will be heavy, but rhythm and mental control are key.

Safety considerations: Warm up properly with strides and mobility. Avoid overstriding, which increases impact on knees and hips. Stay focused and in control.

5 Minutes AMRAP Burpees

Burpees are a simple but brutal conditioning test, combining pushing strength, core stability, and aerobic power. Your reward for getting better at burpees is not that feel easier, it is that you can do more of them and do them faster. Burpees will always be hard which make them an excellent test.

Key technique: From standing, drop to the ground with chest and thighs touching. Push up, jump feet forward under the hips, then finish with an upright jump and clap overhead. Maintain consistent pacing and breathing. Practice your footwork and be willing to make changes if needed. Jumping up with two feet is faster but more fatiguing. Jumping up into a lunge is slower but more sustainable. When jumping the feet up, try to land flat footed rather than jamming your toes into the ground which can irritate the knees.

Target: Maximum burpees completed in 5 minutes.

Intention: Anaerobic capacity and grit test.

Feel: Heart rate spikes quickly, lungs burn, and fatigue accumulates in both upper and lower body. Feels like a sustained sprint.

Safety considerations: Avoid collapsing chest-first into the ground or hyperextending the low back when jumping up. Avoid an excessively toe-y landing. Maintain control as fatigue sets in.

Tactic Test 4

8 Rounds for Total Reps
3 minutes on // 2 minute off
400m run + AMRAP over bar burpees

Score = Total number of burpees

This test blends running endurance with anaerobic repeatability under fatigue. Repeatability is a great measure of fitness. The more fit a person becomes, the better able they are to repeat efforts even with relatively short rest. This is a particularly challenging test where even the most fit person can expect some fall off in the number of reps they are able to achieve over the course of 8 rounds. Your score is your total number of burpees completed over all 8 rounds but it is worth keeping track of individual rounds as well. The run should be something you can complete in 2-2.5 minutes, leaving you at least 30 seconds for burpees. If you need to reduce the distance of the run to stay within that window, you can do that. The TOTS version of this workout is only 4 rounds which may be more appropriate for athletes who are very new!

Key technique: The key here is pacing. These rounds are not meant to be all out. Run the 400m at a controlled but fast pace — enough to leave time for burpees, but not so hard that later rounds collapse. Transition smoothly into burpees and maintain rhythm. Use the 2-minute rest to recover breathing and shake out arms/legs.

Target: Highest possible total burpees accumulated across 8 rounds.

Intention: Anaerobic repeatability and conditioning test.

Feel: Lungs and legs burn, grip and shoulders fatigue. The challenge is maintaining output despite cumulative fatigue.

Safety considerations: Watch pacing — starting too fast on runs will crush burpee numbers later. Hydrate and pace recovery during rests. Box breathing during the 2 minute rest can help bring heart rate down.

Double Overhand No Hook Grip Deadlift – 3 Rep Max

A double overhand no hook grip deadlift is a great test of both pulling power and of raw grip strength. This version of the deadlift is typically lighter than a conventional deadlift which makes it a safer deadlift for most people.

Key technique: Stand with feet hip-width under the bar. Grip the bar double overhand, brace the core, and pull the bar smoothly off the floor by extending hips and knees together. Lock out fully at the top before lowering under control. Repeat for three reps. You can do these as touch and go reps.

Target: Heaviest load lifted for 3 reps with strict double overhand grip.

Intention: Grip strength and pulling strength test.

Feel: Grip and forearm fatigue limit performance more than posterior chain strength. Lifters feel strong in the legs/back but challenged to keep the bar from slipping.

Safety considerations: Use chalk if available. Avoid jerking the bar off the ground.

For Max Load – 3 Reps Dumbbell Deadlift + 100ft Farmer’s Carry + 3 Reps Dumbbell Deadlift

This is our limited equipment pulling test that will challenge the posterior chain and grip in a similar but different way. This combination test assesses pulling strength, grip endurance, and the ability to maintain posture under load. The deadlift primes the body for heavy effort, the carry tests midline stability and grip, and the finishing deadlifts challenge composure under fatigue. This test is meant to be done without putting the dumbbells down. You can use kettlebells as an alternative to dumbbells for this test.

Key technique: Dumbbell Deadlift: Stand with feet hip-width apart, dumbbells outside the legs. Hinge at the hips with a flat back, grip dumbbells firmly, and drive through heels to stand tall. Maintain neutral spine and control on the descent. Only one head of the dumbbell needs to touch the ground for the deadlift reps.

Farmer’s Carry: Immediately after the deadlifts, walk 100ft with the dumbbells at your sides. Keep torso upright, shoulders back, and steps short and steady.

Finishing Deadlifts: After the carry, set feet and brace tightly before completing the final 3 reps with proper mechanics.

Target: Heaviest load lifted while completing all required reps and distance unbroken.

Intention: Test of grip, core stability, and lower-body pulling strength under cumulative fatigue.

Feel: Heavy and grindy. Grip and forearms will burn from the carry, making the second set of deadlifts feel disproportionately harder. Midline stability and posture are taxed from start to finish.

Safety considerations: Keep back neutral in both deadlifts and carry — avoid rounding under fatigue. Warm up grip, posterior chain, and hips thoroughly before heavy attempts.

Back Squat – AMRAP @ 80% of 3RM

This test works off of the 3-rep max number you tested on Monday. AMRAP sets at 80% are a test of strength endurance and mental toughness. It’s ok to pause for 1-3 seconds between reps but excessive pausing is a sign that significant fatigue is building and the set should end before technical faults compromise it.

Key technique: Set up as in a standard back squat, brace tightly, and maintain full range of motion each rep. Focus on rhythm and breathing. Fight to maintain posture as fatigue builds.

Target: Maximum unbroken reps at 80% of 3RM. Rep ranges will vary but 8-14 reps can be expected depending on relative max and strength endurance at high %.

Intention: Strength-endurance and grit test.

Feel: Heavy and grinding — burn in quads and glutes with heart rate elevated. Breathing becomes limiting as much as leg strength. This will start to feel like cardio.

Safety considerations: It is always best to squat with a spotter or in a rack with safety pins. Stop if posture breaks down to prevent collapse under load. Familiarize yourself with the proper way to bail a back squat if you are not in a rack and do not have a spotter.

Front Squat – AMRAP @ 80% of 3RM

Similar to the back squat test, this test works off of the 3-rep max number you tested on Monday. AMRAP sets at 80% are a test of strength endurance and mental toughness. It’s ok to pause for 1-3 seconds between reps but excessive pausing is a sign that significant fatigue is building and the set should end before technical faults compromise it. You will likely experience greater fatigue in the T-spine and some amount of rounding as fatigue builds.

Key technique: Secure bar in front rack, elbows high, torso upright. Maintain posture and avoid excessive chest collapse as fatigue builds. Pressing up on the bar and pushing the elbows out can help secure the front rack position.

Target: Maximum unbroken reps at 80% of 3RM.

Intention: Strength-endurance and positional stability test.

Feel: Burning in quads and core. Upright posture becomes the limiting factor.

Safety considerations: Drop bar forward if needed. Protect wrists and elbows by maintaining relaxed and open grip.

Goblet Squat – AMRAP with 35/50lb Dumbbell

A simple but effective squat endurance test using a fixed load. This is our scaled / limited equipment squatting endurance test. If have access to a 35lbs or 50lbs dumbbell, use that for this test (if you are able). A lighter dumbbell is fine too but we want to be mindful of excessive rep counts due to a weight that is too light.

Key technique: Hold the dumbbell vertically at the chest in a goblet position with the hands on either side of the upper bell. Descend to full depth with control, keeping torso upright. Drive up smoothly and repeat unbroken. Keep the dumbbell close to the body to manage shoulder fatigue.

Target: Maximum unbroken goblet squats.

Intention: Strength-endurance and posture test.

Feel: Quad and core burn, breathing becomes limiting. Grip fatigue may also appear late in the set for some people.

Safety considerations: Keep dumbbell close to chest to avoid straining lower back.

90 Seconds AMRAP Strict Pull-Ups

Strict Pull-Ups are the gold standard for upper-body pulling strength. A 90 second AMRAP tests both pulling strength and strength endurance. If you don’t have strict pull-ups but can do them with bands, this is a great test for banded pull-ups. You can also modify this to ring body rows, TRX rows, or barbell body rows which are also great (and sometimes even harder) tests of pulling strength endurance. We don’t want to use jumping or negative pull-ups for this test. If you do not have access to a pull-up bar, you will do the scaled version of this test.

Key technique: Start from a dead hang with arms fully extended. Pull chin clearly over bar each rep without kipping. Keep movement smooth and avoid excessive swinging. If you are doing a body row, make sure you keep your feet in a consistent position and pull your hands all the way to your chest to complete each rep. Break proactively before you reach failure.

Target: Maximum strict pull-ups in 90 seconds.

Intention: Upper-body pulling endurance and strength test.

Feel: Pump in lats, biceps, and grip. Reps slow down and sets get smaller quickly as fatigue builds.

Safety considerations: Avoid half-reps or jerky motions. Step down safely if grip fails.

90 Seconds AMRAP Bent Over Dumbbell Rows

This is our scaled/limited equipment body pulling strength test. This will challenge the lats and mid back in an approachable way for those athletes who do not have access to a pull-up bar or are not there yet with strict pull-ups. It’s best to use a set of dumbbells that you can do 8-12 unbroken reps with when fresh.  

Key technique: With dumbbells in each hand, hinge at hips with flat back. Pull dumbbells to the torso, keeping elbows close, then lower under control. Repeat with steady rhythm.

Target: Maximum strict rows in 90 seconds.

Intention: Upper-back endurance and pulling strength test.

Feel: Lats, traps, and grip fatigue rapidly. Breathing also taxed due to hinged position. Reps will become more challenging, and sets will become smaller as fatigue builds.

Safety considerations: Avoid rounding the back. Stop if lower back fatigues excessively. Stand tall during breaks to unload the back.

5 Minutes AMRAP Box Step-Ups (20”/24”)

This classic test challenges leg stamina, balance, and aerobic power. It’s best to practice footwork ahead of beginning this test so you can get into a rhythm as you go. Wear flat shoes and alternate feet on top of the box to speed up each rep and to reduce the risk of tripping. If you do not have a box, you can use a sturdy bench, chair, or even a set of stairs to replicate this test. Whatever you use, make sure it is safe before you begin. If possible, use a 20” or 24” box or platform. 20” is appropriate for athletes 5’8” and under and 24” is appropriate for athletes 5’8” and over. With that said, you can use whatever height you feel most comfortable with!

Key technique: Step one foot fully onto the box, drive through the heel, and stand tall with hips extended. Place other foot on the box and step down with the previously working foot. This is where you alternate. You will alternate each rep. Do not bounce off of the ground.

Target: Maximum box step-ups in 5 minutes.

Intention: Lower-body endurance and aerobic capacity test.

Feel: Quads and glutes burn while heart rate climbs quickly. Rhythm and consistency are key.

Safety considerations: Use controlled foot placement to avoid tripping. Ensure box is stable and surface is non-slip.

Max Duration Front Plank Hold

A classic core isometric hold endurance test! The longest I have ever seen a plank held is 14 minutes and the athlete who did it was shaking starting at 30 seconds. This is one that most people can hold for much longer than they think which makes it as much a mental test as a physical one. Be ready to play mind games with yourself to stay in it!

Key technique: Set up on elbows directly under shoulders, body in a straight line from head to heels. Engage core, glutes, and quads to maintain position. Avoid sagging or piking hips.

Target: Longest unbroken hold.

Intention: Core stability and endurance test.

Feel: Core and shoulders fatigue gradually; breathing grows shallow. Mental battle to maintain posture and continue holding.

Safety considerations: Stop if lower back begins to arch excessively or if you are pushing your hips up.

Strict Shoulder Press – 1 Rep Max

Strict Press is the most inviting lift to do a true 1 rep max. It is light and low consequence comparatively. It is a strict upper body pressing strength test with no leg drive. Strict press fatigues quickly so make sure you are being smart with warm up reps and not wasting energy. Be willing to get a little weird with this one if you feel like you can do so safely! There is nothing chill looking about a 1 rep max strict press.

Key technique: Stand tall with barbell at shoulders, grip just outside shoulder-width. Brace core and glutes, pull head back and press bar overhead, pushing your head back through your arms as you lock them out overhead. Avoid excessively leaning back. We are not doing a standing bench press.

Target: Heaviest single strict press.

Intention: Maximal pressing strength test.

Feel: Heavy, grindy, especially through shoulders and triceps. Often stalls near forehead.

Safety considerations: Avoid overarching lower back during press.

Dumbbell Strict Shoulder Press – 3 Rep Max

The Dumbbell strict press is similar to the barbell press but adds a demand on stabilization. We are testing a 3-rep max to make a challenging set more approachable for folks who are limited with equipment. Be aware that as fatigue develops unilaterally, dumbbells will move independently. Push through awkward technique but not ugly technique.

Key technique: With dumbbells at shoulders, stand tall and brace. Press overhead simultaneously, controlling path and avoiding leaning back.

Target: Heaviest load lifted for 3 strict reps.

Intention: Pressing strength and stability test.

Feel: Shoulder and triceps fatigue, grip may also be challenged. Each rep feels strict and demanding.

Safety considerations: Lower dumbbells under control. Avoid arching back. Drop safely if needed.

400m Run for Time

This one is our first option (one of three) for testing anearobic capacity and speed. And it’s going to hurt. A 400m time trial is a short and brutal test of speed and anaerobic power. Make sure you are well warmed up! Going from cold to sprinting is a quick way to strain a hip flexor! Wear your speediest shoes!

Key technique: Start fast but controlled. Maintain tall posture and quick cadence. Kick hard in final 100m. Be ready to fight an overwhelming desire to slow down.

Target: Fastest 400m completion.

Intention: Anaerobic capacity and speed test.

Feel: Burning legs and lungs. Feels like a sprint that gets exponentially harder with distance.

Safety considerations: Warm up thoroughly with strides. Avoid running too hard off the line.

500m Row for Time

The 500m row is an alternative to the 400m run that is similar in feel and challenge. It is a classic benchmark sprint test on the rower. Make sure you are well warmed up. For concept 2 rowers, the best time for most people will be achieved using a damper setting of 2-5. A heavy damper setting may be tempting due to the short duration of this test but it is very difficult to maximize power output with high dampers as fatigue begins to build and it will feel especially punishing in the final 150m. Opt for a ligher damper than you think and you can thank me later.

Key technique: Drive explosively with the legs, then hips, then arms. Maintain high power per stroke, but don’t overspin stroke rate. Go hard and hang on.

Target: Fastest 500m row completion.

Intention: Anaerobic power test.

Feel: All-out sprint — lungs burn, legs flood with lactate, grip fatigues rapidly.

Safety considerations: Warm up thoroughly. Avoid collapsing at the finish — stay tall through the stroke.

1 Minute Max Calories on Air Bike

This is our third option for anaerobic power and is an alternative to the run and the row. This is the shortest test option but by many measures – the hardest. Whatever air bike you have access to (Echo, Assault, Schwinn, etc) will likely have no adjustability which means your only damper option is essentially a 10. It is not possible for most people to maintain RPM or output for a whole minute meaning the right way and most common way to do this test is to ride at a 9/10 right from the gate and just hang on to whatever you have towards the end. When you feel your legs fatigue, use your arms. When you feel your arms fatigue, use your legs. Yell, scream, spit, conjure up demons, do whatever you need to do to make this a 100% effort.

Key technique: Drive with both arms and legs from the start. Maintain strong posture, push and pull evenly with arms, and keep cadence high. Be willing to battle as fatigue builds.

Target: Maximum calories in 1 minute.

Intention: Peak anaerobic power and mental grit test.

Feel: Immediate spike in heart rate, overwhelming leg burn, and breathlessness. Recovery is slow — this is a maximal effort.

Safety considerations: Warm up joints and lungs. Do not stop abruptly — spin down slowly to avoid dizziness

Back Squat – 1 Rep Max

The back squat 1-rep max is one of the purest tests of lower-body maximal strength. It requires technical precision, full-body bracing, and confidence under a heavy barbell.

Key technique: Start with feet about shoulder-width apart, toes slightly out. Unrack the barbell from the squat rack with strong posture and braced core. Descend under control, hips back and knees out, until the crease of the hip is below the knee. Drive up aggressively, keeping chest tall and pressure through the full foot, until standing tall. Maintain tightness throughout.

Target: Heaviest single rep completed to full depth with proper mechanics.

Intention: Maximal strength test for lower body and midline stability.

Feel: Extremely heavy, grindy effort. Often feels manageable at the top, brutally heavy at the bottom, and slow on the way up. Final sticking point is usually just above parallel.

Safety considerations: It is best to use spotters or safety pins when testing heavy squats. Prioritize depth and bracing over load to avoid injury. Watch for excessive knees caving in, chest dropping forward, or losing tightness at the bottom — these are common signs of reaching technical limits. If you are squatting without a spotter or safety pins, familiarize yourself with the proper way to bail out from a back squat.

Bailing out: If you need to bail out of a back squat, the first thing to do is not panic. This realization most commonly occurs somewhere in the middle of the lift. Allow yourself to sink back into the bottom of the squat. Once you’re there, brace your core and push the bar backwards by pressing with your hands while propelling your body forward. This creates separation between you and the bar. The bar will fall straight down while you move safely out of the way.

Barbell Hip Thrust – 10 Rep Max

The barbell hip thrust isolates and develops glute strength and power. A 10-rep max tests not only raw strength but also muscular endurance and hip stability under load.

Key technique: Sit on the floor with upper back braced against a bench, barbell across the hips. Drive through the heels, lifting hips until torso and thighs are parallel to the ground. Squeeze glutes hard at the top before lowering under control. Complete all 10 reps with full lockout and consistent range of motion.

Target: Heaviest load lifted for 10 technically sound reps.

Intention: Posterior chain strength and muscular endurance test.

Feel: Heavy, with a deep burn in the glutes and hamstrings. Final reps should feel challenging to lock out but still controlled.

Safety considerations: Pad the barbell to avoid hip discomfort. Keep chin tucked to protect neck. Avoid overarching the lower back at lockout. Raise the floor position if needed.

Kettlebell Farmer Carry – Max Distance (24/32kg per hand)

The kettlebell farmer carry tests grip endurance, core stability, and postural strength under sustained load. Unlike short carries, this max distance version measures capacity to hold and move for as long as possible.

Key technique: Stand tall with kettlebells at your sides, shoulders back, chest up, and core braced. Walk with steady, small steps, keeping bells close to the body. Avoid leaning or swinging.

Target: Maximum distance walked before grip or posture fails.

Intention: Grip and trunk endurance test under continuous load.

Feel: Forearms and traps burn quickly. Breathing grows harder as posture falters. The test feels grindy and uncomfortable as distance builds.

Safety considerations: Set kettlebells down under control when grip fails. Avoid twisting or leaning excessively.

Max Duration – Wall Sit Hold

The wall sit is a pure isometric endurance test for the lower body, emphasizing quads, glutes, and mental toughness. You can almost always hold this longer than you think!

Key technique: Sit against a wall with hips and knees at 90°. Back flat against wall, feet shoulder-width, arms relaxed at sides or crossed. Hold without shifting or bracing with hands.

Target: Longest unbroken hold at full depth and proper position.

Intention: Lower-body muscular endurance and mental toughness test.

Feel: Quads burn progressively, heart rate elevated as time passes. Mental battle often ends the test before absolute muscular failure.

Safety considerations: Ensure knees track over toes, not collapsing inward. Avoid sliding down the wall or creeping up to reduce load.

Bench Press – 1 Rep Max

The bench press is a classic test of upper-body maximal strength, particularly in the chest, shoulders, and triceps. A 1-rep max assesses pushing power and stability under heavy load. Spotters and/or spotting arms are recommended. If you are lifting alone, never use barbell clips.

Key technique: Lie flat on the bench with feet planted firmly on the ground. Scoot your feet back towards your head slightly allowing an arch to form in the back. Your butt and your shoulders should be the main points of contact on the bench and you should feel extremely engaged as long as you are driving through your feet. Grip the bar slightly wider than shoulder-width and keep the shoulder blades retracted to protect the shoulders. Foot drive during the lift will help with bar path and engagement. The way to do this is to try to scoot your feet towards the opposite wall (toe side) without actually schooting them. As you do this, lower the bar under control to touch the chest (around mid-sternum), keeping elbows at roughly a 45–70° angle from the torso. Press explosively back up, driving especially hard with the feet, locking the arms out without letting the shoulders roll forward.

Target: Heaviest single rep performed with full range of motion and proper control.

Intention: Maximal upper-body strength test.

Feel: Heavy and pressing through a sticking point midway up. Lifters often feel strong off the chest but slowed by tricep fatigue near lockout.

Safety considerations: Always use a spotter or safety arms when testing heavy singles. Avoid bouncing the bar off the chest or flaring elbows excessively, which can strain the shoulders. Keep feet flat and avoid lifting the hips off the bench to “cheat” the lift. Be mindful of your bar path, a lift that feels strong but drifts forward or backward can quickly become a lift that feels weak.

Push-Ups (Knees or Toes) – Max Unbroken Reps

A classic bodyweight strength-endurance test for chest, shoulders, and triceps. Use the scale for push-ups you use most commonly.

Key technique: Hands just outside shoulder-width, body in straight line from head to heels (or knees). Lower chest to floor, elbows at ~45° angle, then press back up fully locking arms. Maintain consistent tempo.

Target: Maximum unbroken push-ups without rest.

Intention: Upper-body muscular endurance test.

Feel: Chest, shoulders, and triceps fatigue quickly; midline bracing adds difficulty. Final reps feel shaky.

Safety considerations: Avoid sagging hips or flared elbows. Stop before form breaks down.

Dumbbell Lateral Raises – Max Unbroken Reps (10–20lb per hand)

This isolated movement test challenges deltoid endurance and postural stability.

Key technique: Stand tall with dumbbells at sides. With slight elbow bend, raise arms laterally to shoulder height, pause briefly, then lower under control. No swinging or leaning.

Target: Maximum unbroken reps at chosen load.

Intention: Shoulder endurance test.

Feel: Deltoid burn builds quickly; grip taxed lightly. Final reps feel shaky.

Safety considerations: Avoid arching back or shrugging shoulders. Control descent to protect rotator cuff.

V-Ups – 90 Seconds AMRAP

A core endurance test combining hip flexion and trunk flexion. Don’t be surprised if these fall apart quickly! Do your best to keep a strict movement.

Key technique: Lie flat, arms overhead. In one motion, lift legs and torso to meet at top in a “V,” touching hands to feet. Lower under control.

Target: Maximum reps in 90 seconds.

Intention: Core endurance and coordination test.

Feel: Abs burn quickly; hip flexors also fatigue. Harder to maintain full range as time goes on.

Safety considerations: Avoid jerking or yanking legs up. Keep lower back pressed into ground on descent.

As many reps as possible in 90 seconds: Sit-Ups

Sit-ups never get easier and they are a classic test of trunk flexion strength and muscular endurance. A 90 second time cap emphasizes repeatability and pacing under fatigue, making it a strong assessment of core endurance and pain tolerance.

Key technique: Start lying on the floor with knees bent and feet anchored (if allowed). Hands should lightly touch the shoulders or be crossed on the chest to standardize movement. Sit up by contracting the abdominals and driving the chest toward the thighs, then return to the floor with the shoulder blades making contact each rep. Move smoothly, avoiding jerky motion or pulling excessively with the hips.

Target: Maximum number of reps completed in 90 seconds with consistent range of motion.

Intention: Core muscular endurance test.

Feel: Steady burn in the abdominals that intensifies after the first minute. Breathing and rhythm play a key role in maintaining rep pace. The challenge is sustaining quality reps as fatigue builds.

Safety considerations: Avoid pulling on the neck or using momentum from the arms to complete reps. Protect the lower back by maintaining control in the descent and not overextending at the bottom. If anchoring feet, avoid excessive hip flexor dominance by focusing on initiating each rep from the core.

Pendlay Row – 1 Rep Max

The Pendlay row is a strict barbell pulling test from the floor, emphasizing lats, traps, and mid-back. The starting position is unique in that it involves the athlete to stabalize through their back and posterior chain. The key to testing a strict Pendlay row is holding that starting position as you pull. Any heaving or momentum on the bar cheats the movement so try to avoid that! Most commonly, people will break down with their position and strictness before they fail to lift the bar.

Key technique: Start with barbell on floor, grip just outside shoulder-width. Hinge at hips until torso parallel to ground. Brace core, row bar explosively to lower chest, pause briefly, then return bar to floor dead stop.

Target: Heaviest single rep with strict form.

Intention: Maximal pulling strength test.

Feel: Heavy tension in lats and mid-back; limiting factor is torso stability.

Safety considerations: Keep flat back and avoid jerking bar. Don’t overload at expense of posture.

90 Seconds AMRAP Strict Pull-Ups

Strict Pull-Ups are the gold standard for upper-body pulling strength. A 90 second AMRAP tests both pulling strength and strength endurance. If you don’t have strict pull-ups but can do them with bands, this is a great test for banded pull-ups. You can also modify this to ring body rows, TRX rows, or barbell body rows which are also great (and sometimes even harder) tests of pulling strength endurance. We don’t want to use jumping or negative pull-ups for this test. If you do not have access to a pull-up bar, you will do the scaled version of this test.

Key technique: Start from a dead hang with arms fully extended. Pull chin clearly over bar each rep without kipping. Keep movement smooth and avoid excessive swinging. If you are doing a body row, make sure you keep your feet in a consistent position and pull your hands all the way to your chest to complete each rep. Break proactively before you reach failure.

Target: Maximum strict pull-ups in 90 seconds.

Intention: Upper-body pulling endurance and strength test.

Feel: Pump in lats, biceps, and grip. Reps slow down and sets get smaller quickly as fatigue builds.

Safety considerations: Avoid half-reps or jerky motions. Step down safely if grip fails.

Lat Pull-Downs – Max Reps w/ Red Band

Tests pulling endurance with banded resistance. A red band is typically the lightest or second lightest in a band set.

Key technique: Anchor band overhead. Grip band, sit tall or kneel, and pull band to upper chest, elbows driving down. Control return.

Target: Max unbroken reps until failure.

Intention: Vertical pulling endurance.

Feel: Lats and arms burn quickly.

Safety considerations: Maintain upright torso, avoid leaning back to cheat the movement.

Sorensen Hold – Max Duration

An isometric endurance test for spinal erectors and posterior chain. This is also a hold that athletes typically undershoot so work hard to find a true max!

Key technique: Set hips on GHD/bench, feet anchored. Hold torso parallel to ground with arms crossed or hands at chest. The pad of the GHD or Bench should be in contact with the mid thigh.

Target: Longest hold without dropping torso.

Intention: Posterior chain endurance test.

Feel: Lower back, glutes, and hamstrings fatigue gradually. Mental toughness critical.

Safety considerations: Stop if low back pain (not muscular fatigue) occurs.

Conservative Deadlift – 1 Rep Max

For most people, the conventional deadlift is the heaviest barbell lift they can do. Which makes it super rewarding to test! Make sure you are well warmed up before hitting this. The deadlift tests pulling strength, posterior chain, core stability, and mental toughness. Stay on the conservative side of a true 1 rep max. This is a very fatiguing test.

Key technique: Feet hip-width, grip outside legs. Brace core, drive through floor, keep bar close. Stand tall with hips and knees extended. Fight through your sticking point as long as form remains strong.

Target: Heaviest safe single without form breakdown.

Intention: Maximal strength test with emphasis on posture and control.

Feel: Heavy and grindy, especially off floor.

Safety considerations: Do not round back. Stick to conservative max to avoid injury.

Back Squat – AMRAP @ 80% 1RM

This test works off of the 1-rep max number you tested on earlier in the week. AMRAP sets at 80% are a test of strength endurance and mental toughness. It’s ok to pause for 1-3 seconds between reps but excessive pausing is a sign that significant fatigue is building and the set should end before technical faults compromise it.

Key technique: Set up as in a standard back squat, brace tightly, and maintain full range of motion each rep. Focus on rhythm and breathing. Fight to maintain posture as fatigue builds.

Target: Maximum unbroken reps at 80% of 3RM. Rep ranges will vary but 8-14 reps can be expected depending on relative max and strength endurance at high %.

Intention: Strength-endurance and grit test.

Feel: Heavy and grinding — burn in quads and glutes with heart rate elevated. Breathing becomes limiting as much as leg strength. This will start to feel like cardio.

Safety considerations: It is always best to squat with a spotter or in a rack with safety pins. Stop if posture breaks down to prevent collapse under load. Familiarize yourself with the proper way to bail a back squat if you are not in a rack and do not have a spotter.

Dumbbell Bicep Curl - As many reps as possible in 90 seconds

This challenge will test bicep strength and endurance.

Key technique: Hold dumbbells at sides with palms facing outward. Contract biceps to raise dumbbells to shoulder height. Lower dumbbells. Continue for 90 seconds.

Target: Max reps accumulated in 90 seconds.

Intention: Bicep strength.

Feel: Bicep burn. Grip fatigue may also appear late in the set for some people.

Safety considerations: Keep dumbbells close and avoid excessive swinging in the bottom position of the rep.

Goblet Reverse Lunges - As many reps as possible in 90 seconds

This challenge will test bilateral leg endurance given a set load.

Key technique: Hold the dumbbell vertically at the chest in a goblet position with the hands on either side of the upper bell. Step back with one foot, bending the front knee and lunging to the point where your knee on your back leg gently touches the ground. Drive through the front foot to stand, bringing your back foot back to center. Repeat on the opposite side, continuing to alternate legs for 90 seconds.

Keep feet in hip distance stance throughout movement - think train tracks, not tight rope!

Target: Max reps accumulated in 90 seconds.

Intention: Bilateral strength endurance.

Feel: Quad and core burn, breathing becomes limiting. Grip fatigue may also appear late in the set for some people.

Safety considerations: Keep dumbbell close to chest to avoid straining lower back. Land gently on back knee, preferably with light padding under knee.

Strict Shoulder Press – 1 Rep Max

Strict Press is the most inviting lift to do a true 1 rep max. It is light and low consequence comparatively. It is a strict upper body pressing strength test with no leg drive. Strict press fatigues quickly so make sure you are being smart with warm up reps and not wasting energy. Be willing to get a little weird with this one if you feel like you can do so safely! There is nothing chill looking about a 1 rep max strict press.

Key technique: Stand tall with barbell at shoulders, grip just outside shoulder-width. Brace core and glutes, pull head back and press bar overhead, pushing your head back through your arms as you lock them out overhead. Avoid excessively leaning back. We are not doing a standing bench press.

Target: Heaviest single strict press.

Intention: Maximal pressing strength test.

Feel: Heavy, grindy, especially through shoulders and triceps. Often stalls near forehead.

Safety considerations: Avoid overarching lower back during press.

Strict Press – AMRAP @ 80% 1RM

Tests strength endurance of shoulders and triceps under heavy load.

Key technique: Barbell at shoulders, stand tall, brace core. Press overhead to full lockout without leaning back or using legs. Lower under control. Reset between reps. If the break between reps becomes excessive, consider your set complete.

Target: Max unbroken reps at 80% of strict press 1RM.

Intention: Pressing endurance under heavy load.

Feel: Shoulders and triceps burn fast, core challenged.

Safety considerations: Avoid arching low back. Stop before posture breaks.

Dumbbell Front Raises – Max Unbroken Reps (10–20lb per hand)

This test challenges the endurance of the anterior deltoids. Be ready for these to get hard in a hurry! But do your best to keep moving.

Key technique: Stand tall with dumbbells in front of thighs. With slight elbow bend, raise arms straight forward to shoulder height, then lower under control. No swinging.

Target: Max unbroken reps.

Intention: Anterior shoulder endurance test.

Feel: Delts burn quickly, grip and posture taxed.

Safety considerations: Avoid leaning back to cheat reps.

Max Duration Front Plank Hold

A classic core isometric hold endurance test! The longest I have ever seen a plank held is 14 minutes and the athlete who did it was shaking starting at 30 seconds. This is one that most people can hold for much longer than they think which makes it as much a mental test as a physical one. Be ready to play mind games with yourself to stay in it!

Key technique: Set up on elbows directly under shoulders, body in a straight line from head to heels. Engage core, glutes, and quads to maintain position. Avoid sagging or piking hips.

Target: Longest unbroken hold.

Intention: Core stability and endurance test.

Feel: Core and shoulders fatigue gradually; breathing grows shallow. Mental battle to maintain posture and continue holding.

Safety considerations: Stop if lower back begins to arch excessively or if you are pushing your hips up.

Back Squat – 1 Rep Max

The back squat 1-rep max is one of the purest tests of lower-body maximal strength. It requires technical precision, full-body bracing, and confidence under a heavy barbell.

Key technique: Start with feet about shoulder-width apart, toes slightly out. Unrack the barbell from the squat rack with strong posture and braced core. Descend under control, hips back and knees out, until the crease of the hip is below the knee. Drive up aggressively, keeping chest tall and pressure through the full foot, until standing tall. Maintain tightness throughout.

Target: Heaviest single rep completed to full depth with proper mechanics.

Intention: Maximal strength test for lower body and midline stability.

Feel: Extremely heavy, grindy effort. Often feels manageable at the top, brutally heavy at the bottom, and slow on the way up. Final sticking point is usually just above parallel.

Safety considerations: It is best to use spotters or safety pins when testing heavy squats. Prioritize depth and bracing over load to avoid injury. Watch for excessive knees caving in, chest dropping forward, or losing tightness at the bottom — these are common signs of reaching technical limits. If you are squatting without a spotter or safety pins, familiarize yourself with the proper way to bail out from a back squat.

Bailing out: If you need to bail out of a back squat, the first thing to do is not panic. This realization most commonly occurs somewhere in the middle of the lift. Allow yourself to sink back into the bottom of the squat. Once you’re there, brace your core and push the bar backwards by pressing with your hands while propelling your body forward. This creates separation between you and the bar. The bar will fall straight down while you move safely out of the way.

For Time:
50m Sled Push @Hyrox Weight
50m Sled Pull @Hyrox Weight
80m Burpee Broad Jumps
200m Farmer Carry @Hyrox Weights
100m Sandbag Lunges @Hyrox Weights
100 Wall Balls @Hyrox Weights

This workout replicates key Hyrox race demands, combining sled work, burpee broad jumps, carries, lunges, and wall balls. It tests strength endurance, grit, and pacing strategy across multiple modalities with competition-specific loading.

Key technique:

• Sled Push: Drive with powerful, short steps, keeping torso forward and arms locked into the sled. Stay consistent rather than sprinting.

• Sled Pull: Sit into a strong stance, lean back slightly, and use arms and legs together to keep the sled moving smoothly.

• Burpee Broad Jumps: Drop chest and thighs to the ground, pop up, and jump forward with two feet. Land softly and continue rhythmically.

• Farmer Carry: Stand tall, core braced, with short steady steps. Keep implements close to the body.

• Sandbag Lunges: Place sandbag securely (often on the back or shoulders). Step forward into lunges with full depth, alternating legs, keeping chest up.

• Wall Balls: Full-depth squat into an explosive throw. Hit the target each rep, focusing on smooth rhythm.

Target: Fastest total time to complete all listed work.

Intention: Full-body endurance and strength test under race-style fatigue.

Feel: Heavy, grindy, and relentless. Heart rate elevated from start to finish, legs flooded during sleds and lunges, shoulders taxed by wall balls and carries. Feels like a continuous push without much room for recovery. Recovery is minimal happens as modalities change.

Safety considerations:

Use proper footwear with grip for sled work. Keep posture upright on carries and lunges to avoid low back strain. Break wall balls into smart sets to avoid failing reps late.

Kettlebell Farmer Carry – Max Distance (24/32kg per hand)

The kettlebell farmer carry tests grip endurance, core stability, and postural strength under sustained load. Unlike short carries, this max distance version measures capacity to hold and move for as long as possible.

Key technique: Stand tall with kettlebells at your sides, shoulders back, chest up, and core braced. Walk with steady, small steps, keeping bells close to the body. Avoid leaning or swinging.

Target: Maximum distance walked before grip or posture fails.

Intention: Grip and trunk endurance test under continuous load.

Feel: Forearms and traps burn quickly. Breathing grows harder as posture falters. The test feels grindy and uncomfortable as distance builds.

Safety considerations: Set kettlebells down under control when grip fails. Avoid twisting or leaning excessively.

10 Rounds For Time: 500m Row + 15 Burpees Over Rower

This long grinder blends cyclical endurance with bodyweight conditioning. Row pace discipline and burpee efficiency are key to sustain effort over 10 rounds.

Key technique:

Row: Strong but controlled pace — around 70–80% effort each round.

Burpees Over Rower: Drop chest to floor, jump both feet up, and hop laterally over rower with two feet. Maintain rhythm.

Target: Fastest total time to complete all 10 rounds.

Intention: Aerobic capacity and mental toughness test.

Feel: Heart rate elevated throughout, shoulders and legs taxed. The row feels harder each round as burpee fatigue compounds.

Safety considerations: Step over rower if fatigued to avoid tripping. Keep low back neutral on burpees.

Barbell Bench Press – 1 Rep Max

Key technique: Lie flat on the bench with feet planted firmly on the ground. Scoot your feet back towards your head slightly allowing an arch to form in the back. Your butt and your shoulders should be the main points of contact on the bench and you should feel extremely engaged as long as you are driving through your feet. Grip the bar slightly wider than shoulder-width and keep the shoulder blades retracted to protect the shoulders. Foot drive during the lift will help with bar path and engagement. The way to do this is to try to scoot your feet towards the opposite wall (toe side) without actually scooting them. As you do this, lower the bar under control to touch the chest (around mid-sternum), keeping elbows at roughly a 45–70° angle from the torso. Press explosively back up, driving especially hard with the feet, locking the arms out without letting the shoulders roll forward.

Target: Heaviest single rep.

Intention: Maximal upper-body pressing strength.

Feel: Heavy and grindy — sticking point usually mid-press.

Safety considerations: It’s always use spotter or safety pins. Avoid bouncing bar off chest.

5 Rounds For Time: 400m Run + 21 KB Swings (24/32kg) + 12 Pull-Ups

This is a classic triplet testing aerobic power, posterior chain strength, and gymnastics capacity. Fatigue will build across the 5 rounds making pacing paramount to achieving the best possible time.

Key technique:

Run: Smooth, sustainable pace.

KB Swings: Hinge pattern, drive hips explosively, arms guide but don’t pull.

Pull-Ups: Full range of motion — strict or kipping depending on standard.

Target: Fastest time for all 5 rounds.

Intention: Conditioning and mixed-modal capacity test with an element of pacing.

Feel: Cardio and grip taxed heavily. Breathing elevated throughout.

Safety considerations: Don’t over-arch back in swings. Break pull-ups before failure.

10 Rounds For Time: 500m Row + 500m Ski + 1000m Bike Erg

This is a pure engine test! Volume favors pacing discipline and mental grit. It’s long enough to modulate pace if needed but the best tactic will be consistent effort across all 10 rounds.

Key technique: Efficient stroke mechanics on row/ski, smooth cadence on bike. Avoid spikes in output early.

Target: Fastest total completion time.

Intention: Aerobic endurance and sustainable output test.

Feel: Heart rate elevated steadily. Feels relentless but manageable if paced correctly.

Safety considerations: Hydrate and pace. Watch posture on row/ski.

Sumo Deadlift – 1 Rep Max

The sumo stance deadlift shortens range of motion and emphasizes hips, glutes, and adductors. While lower back strain is less than a conventional deadlift, be mindful that rounding is still possible near max efforts. Know yourself and be conservative if needed.

Key technique: Feet wide, toes out, grip inside knees. Drive knees out, chest tall, and push floor away. Lock out hips at top.

Target: Heaviest single rep.

Intention: Maximal posterior chain strength test.

Feel: Heavy, grindy; less lower back strain compared to conventional.

Safety considerations: Keep chest tall to avoid rounding. Do not jerk bar off floor.

Back Squat – AMRAP @ 80% 1RM

This test works off of the 1-rep max number you tested on earlier in the week. AMRAP sets at 80% are a test of strength endurance and mental toughness. It’s ok to pause for 1-3 seconds between reps but excessive pausing is a sign that significant fatigue is building and the set should end before technical faults compromise it.

Key technique: Set up as in a standard back squat, brace tightly, and maintain full range of motion each rep. Focus on rhythm and breathing. Fight to maintain posture as fatigue builds.

Target: Maximum unbroken reps at 80% of 3RM. Rep ranges will vary but 8-14 reps can be expected depending on relative max and strength endurance at high %.

Intention: Strength-endurance and grit test.

Feel: Heavy and grinding — burn in quads and glutes with heart rate elevated. Breathing becomes limiting as much as leg strength. This will start to feel like cardio.

Safety considerations: It is always best to squat with a spotter or in a rack with safety pins. Stop if posture breaks down to prevent collapse under load. Familiarize yourself with the proper way to bail a back squat if you are not in a rack and do not have a spotter.

Every Minute on the Minute Until Failure – 100ft Sled Push (add 45/90lbs each round)

Progressive EMOM pushing test of power and fatigue tolerance. This will start out OK but gets hard in a hurry as weight is added. Do you best all the way through the buzzer!

Key technique: Drive sled with short, powerful steps, torso forward, arms locked into pads.

Target: Max rounds completed before failure.

Intention: Strength endurance and anaerobic capacity test.

Feel: Legs burn quickly, heart rate spikes, grip on breathing challenged.

Safety considerations: Flat surface required. Avoid leaning so far forward you lose balance.

For Time – 8km Run

An 8k run is a classic long-distance aerobic capacity test. This will be in the 35-55 minute range for most athletes. Make sure you warm up and don’t come out at your 5k pace. Because this is obviously a bit longer than that! Ideally you can build speed towards the end but if not, do your best to hang on to your pace in the last km!

Key technique: Tall posture, relaxed shoulders, steady cadence. Start conservative and build.

Target: Fastest time for 8km.

Intention: Aerobic endurance test.

Feel: Sustainable effort that transitions into grind. Mental toughness key in last 2km.

Safety considerations: Warm up with mobility and strides. Hydrate and plan pacing.