Test Week Pre Cycle 24




A. Squat 3RM

B. Front Squat 3RM

B. Max Dips/Pushups in 1 min (do dips if you can!)

C. Box Jump 1RM


Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups




A. Strict Press 5RM

- If you find 5RM quickly then do 3 x 5 as close to your 5RM as possible

B. Push Press 1RM

C. Max Chins in 1 min

D. 2min Max effort burpee test



Timed to complete 5 hills (start at green gate)




A. Deadlift 3RM

- If you find 3RM quickly then do 3 x 3 as close to your 3RM as possible

B. Weighted Pushup 5RM


D. Max Plank (10/20kg)



Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges




A. BB Reverse Lunge 5RM

B. Chins – 3 RM

- If you find your 3RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

C. Max effort Hollow Hold

D. KB Man Makers 5RM


Cond: 10mins Partner – + 1 rep every round. You Go I Go format

5 Slams

2 Burpees

5 Wallballs