Day 1

A) Attempt to touch your toes without bending your knees. Record “yes” or “no” in the spreadsheet as appropriate.

B) Hold a Plank position for maximum duration. Record your time in seconds. (Terminate the test if you can do longer than 2 mins or if you deviate from the correct position)

C) Work up to a Back Squat 3RM (“3 repetition maximum” – the heaviest weight you can lift 3 times). Record your best results in kg.

D) Pulling Test: This test has 3 options
1) Hold an Active Bar Hang for maximum time. Record result in seconds.
2) If you can do longer than 60sec in option 1, attempt a 10 second negative pullup. Record result in seconds.
3) If you can do a longer than a 10 sec negative, attempt as many Chinups as possible in a single set. Record maximum reps completed.

Conditioning Test 1:
“OPEX Test – S1″
3 Rounds for time:
25 Kettlebell Swings to Chin Height (24kg/16kg)
25 Chest-to-floor Burpees
(15 minute time cap)

If you finish all 3 rounds in less than 15 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “2 rounds + 11 Burpees”).

Day 2

A) Work up to a Bench Press 3RM. Record your best result in kg.

B) Bodyweight Push test: This test has 3 options –
1) Attempt a box-pushup to the lowest box possible. You must make contact with the box and you must maintain a plank shape for the rep to count. Record the height of the lowest box to which you complete a successful rep.
2) If you get to the floor, have a coach check your form then test maximum pushups in one set. Record reps completed.
3) If you get >10 pushups, test max Bar Dips.

Conditioning Test 2:
100 Wallballs for time (20lb/14lb)
(10 Minute time cap)

If you finish all 100 reps in less than 10 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “83 reps”). Remember, you must squat to full depth and the ball must make contact with the correct spot on the wall for each rep to count!

Day 3

A) Work up to a Deadlift 3RM. Record best result in kg. Remember, if your back changes shape during the lift, the rep does not count.
B) Turkish Getup 1RM (must get BOTH sides).
C) Bulgarian Split Squat 8RM (must get BOTH sides)

Cond Test 3:
A) Tabata Situp Test
B) 500m Row Test