Final Assessment

It’s now time to retake your initial assessment.

Give your body 2-3 days of rest then hit it hard. Make sure that the loads you used are the same and that you test yourself on the same distance for the work capacity effort!

 

Assessment #1

 

Warmup: 3 rounds, 4 if desired

8x Push-ups

8x Sit-up

2x Pull-up

200 meter run

 

Max Reps in 2 minutes

Push-ups

 

Max Reps in 2 minutes

Sit-up

 

Max Reps without coming off the bar

Pull-up

 

Assessment #2

 

Warmup:

10 minute easy run

Running Drill Warm-up

10x 25 meter strides (build up to a sprint then slow back down) 

 

For time

2 mile run

 

Assessment #3

 

Warm-up: 4 rounds

5x Back Squat – building up in weight

10x KB Swings 

10x Push-ups

5x Shoulder Jackknife e/s

 

Find 1 rep max

Back Squat

 

3 rounds

4x – 3x – 2x Bench Press increasing each round

 

Find 1 rep max

Bench Press

 

Assessment #4

 

Warm-up: 4 rounds

5x Front Squat – building up in weight

5x Jump squat

10x DB Bench Press

5x Hydrants e/s

 

Find 1 rep max

Front Squat

 

3 rounds

4x – 3x – 2x Military Press  increasing each round

 

Find 1 rep max

Military Press 

 

Once you complete the assessment let us know how you did!

 

 

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