BASIC Initial Assessment



  • 4 Rounds
  • 6x Push-ups
  • 6x Sit-ups
  • 6x Squats
  • 200m Jog



Max Reps Unbroken Jump Lunge

This can be done at bodyweight, or using dumbbells ranging from 5-35lbs. Which you choose is up to you, just make sure that your retest is done at the same weight. If you’ve a heavier athlete, or have not trained in a significant amount of time, we suggest bodyweight.

Max Reps Unbroken Push Pulls

We suggest men use 25lbs and women use 15lbs for this assessment. As with the jump lunge test make sure that you retest with the same loading!

5 Rounds for time:

  • 10x Burpee
  • 10x 25m Shuttle Run (down and back 5 times. Approximate distance is fine, just make sure you re-test on same distance)