The testing will run over 2 days and its important to understand that these sessions are not workouts but all out efforts. This is the part where you find out where you really are compared to where you think you are.
Day 1
– 1RM Deadlift
– Max BW Pull ups
– 30 second effort on the Assault Bike (Max Calories)
Day 2
50 x Box Jumps for time
2km Ski/Row or 8 min time trial on the Assault Bike (Max Calories)
Below is how I would run my two days.
Deadlift 1 rep max
I have a plan or a no. I want to hit and I work backwards from that number…usually about 6-8 sets depending on how I feel. Below is a breakdown of how I would plan my 1RM attempt of 260kg. My rest is breaks are between 3-5 mins between sets…longer rest the closer I get to the doubles and singles.
| Reps | % | Load |
| 3 | 30% | 78 |
| 3 | 48% | 125 |
| 3 | 56% | 146 |
| 3 | 66% | 172 |
| 3 | 76% | 198 |
| 2 | 83% | 216 |
| 1 | 88% | 229 |
| 1 | 93% | 242 |
| 1 | 97% | 252 |
| 1 | Max |
All my lifts are technically correct, I don’t want any gym fuckery here, no dragging the bar up like a limp crane. When your form breaks, then that’s where you sit. Take note of what gave way, was it grip, trunk, upper back, lower back etc.
Max Body Weight Pull Ups
This one is pretty simple, obey the movement and record the number correctly, if it’s a maybe, it’s a no.
30 second Assault Bike Effort
This one should break you for the day. All out, nothing left in the tank…when 30 seconds is up, feet off the peddles and wait until the bike comes to a complete stop. Then record the calories.
50 x Box Jumps for time
Refer to the movement library for the movement. Remember its jump up and step down, not jump down.
2km Ski/Row for time/ 8 min Assault Bike max calories
You get a choice of one of these three. It’s a max effort for the time or distance. Record your score.
The rest you have between all of this is up to you. 15min – 30min should be enough for most if this is your first time testing.
Harriet has written a great article on how to ‘Nail Your Testing Nutrition’ HERE. Give it a read to help optimise your testing week.
Good Luck!
