Day 1

A) Back Squat 1RM. Record result in kg. Remember: if you don’t squat to your full depth, no one cares.

B) Bodyweight Pull test: either
1) Find the lowest position you can complete 1 pullup with blue band.
OR
2) Attempt as many dead-hang pullups as possible in one set.

C) If you got more than 5 Pullups, attempt a 1RM weighted Pullup. Otherwise, skip this part.

Cond test 1:
“OPEX Test”
3 Rounds for time:
25 Kettlebell Swings to Overhead (24kg/16kg)
25 Burpees
(15 minute time cap)

Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

Day 2

A) Bench Press 1RM

B) Bodyweight Push Test: either
1) – Attempt as many pushups as possible in one set (skip this test if you know it’s >10)
OR
2) If you can do >10 pushups, attempt as many Bar Dips as possible in one set.

C) If you got more than 5 Dips, attempt a 1RM weighted Dip.


Conditioning Test 2:

“Karen”
150 Wallballs for time
(10 Min Time Cap)

Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

Day 3

A) Deadlfit 1RM

B) Turkish Getup 1RM (must get BOTH sides)
C) Bulgarian Split Squat 8RM (must get BOTH sides)

Conditioning Test 3:

1) Tabata Situp Test
2) 500m Row Test

Rest as needed between these two tests.