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