This is a great way to find out where you are, it will give you direct feedback on how you are tracking with your training, and it also gives us a really good indication of how we are doing as a community overall. This next week heavily influences where we steer the program over the next few months. Below is a breakdown of the tests and how they should be conducted.
To record your scores just add your data into the spreadsheet below each day and this will allow us to collate all the results in place.
The testing will run over 2 days and it’s important to understand that these sessions are not workouts, they are all-out efforts. This is the part where you find out where you really are compared to where you think you are. Do these tests in the order they are displayed below and you should have a decent day out!
Day 1
Day 2
30-second effort on the BikeErg (Max Meters)
Then, pick ONE of the following:
- 2km Ski or Row Erg (for time)
- 4km BikeErg (for time)
- 1.6km Run (for time)
- 8 min Echo Bike/ Assault Bike (Max Calories)
Take your time with the testing, don’t rush it like a session or a normal workout, sit down a day before and plan it out, think about how you want to attack it… give yourself the best chance to perform at your best! Below is an example of how to plan your two days.
Standing Long Jump
You will stand behind a line marked on the ground with feet slightly apart. A two-foot takeoff and landing are used, the swinging of the arms and bending of the knees are what provide forward drive. The idea is to jump as far as possible, landing on both feet without falling backward. We will do this 3 times and take the average of the 3 jumps as the final score. The aim is to measure explosive leg power.
Deadlift 1 Rep Max
Have a plan or a number that you want to hit and work backward from there. Usually, it is about 6-8 sets depending on how you feel. The rest breaks are 3-5 mins between sets, with longer rest the closer you get to the doubles and singles. Below is a breakdown plan for a 1RM attempt of a 200kg Deadlift.
All your lifts are to be technically correct. 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. Chin over the bar or chest to the bar, start from a dead hang and return to the bottom each rep. No bent arms or kipping of any sort. If your knees come up to or past your waist then it’s a no rep.
30-second BikeErg Effort
This one should break you for the day. All out, nothing left in the tank…when 30 seconds is up, feet off the pedals and record your results. Set the BikeErg for 30 seconds (time) and away you go. If you don’t have access to a BikeErg, you can perform this test using any other Erg or Echo/Assault Bike.
2km Row/Ski Erg (for time)
4km BikeErg (for time)
1.6km Run (for time)
8 min Echo/Assault Bike (max calories)
You get a choice of one of these four. It’s a max effort for the distance or time. Record your score.
