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
Max Reps in 2 minutes
Max Reps without coming off the bar
Assessment #2
Warmup:
10 minute easy run
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
3 rounds
4x – 3x – 2x Bench Press increasing each round
Find 1 rep max
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
3 rounds
4x – 3x – 2x Military Press increasing each round
Find 1 rep max
Once you complete the assessment let us know how you did!
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