Test Week Pre Cycle 20




A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

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

D. Max Plank (10/20kg)


Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups




  1. 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


Cond: 8 rounds or 8 mins whichever comes first.

50 skips

10 Jump Lunges

10 Squats




A. Deadlift 2RM

- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible


  1. Broad Jump Test



Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges




A. Floor Press 5RM

  1. Chins – 3 RM

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

  1. Max effort bar hang (If unable, take rest and repeat)

D. 2min Max Effort Wallballs


Circuit: 2 rounds


Plate crunch

Jump Squat


Ring Rows



A1. BB Reverse Lunge 5RM

B1. SL RDL 3 x 5

B2. Ring Chest Flys 3 x 8

B3. Banded crab walks 3 x 8 r/l

C1 Dips 3 x 5

C2 KB Swing 3 x 20



10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go