At CFRM, we will periodically program what we call, Capacity Tests. The tests were developed to give our coaches and athletes a "marker" of fitness. We call them fitness markers (think "Sickness-Wellness-Fitness Continuum" from the CF-L1 Training Guide).
All tests are performed within a 5 minute time cap, unless otherwise specified.
All tests completed by the athlete at RX loads will be scored. This is simply an incentive for the athlete to improve, whether through strength or movement standards.
Give them a try and lets us know how you did!
Good Luck!
Capacity Tests
*All tests are Capped at 5 min unless specified.
150 Air Squats
50 Box Jumps (24/20)
50 Burpees
50 Alternating DB Snatch (50/35)
150 Double Unders
50 Handstand Pushups
50 KB Swings (53/35)
50 Thrusters (95/65)
50 Pull-ups
A) 50 Pushups, rest 1 min
B) 50 Situps (6 min CAP)
50 Ring Dips
400m Run, rest 1 min
400m Run
50 Wallballs (20/14)