SKILL LEVEL III

advanced athlete

(BLUE)

PISTOLS Benchmark: 10 each leg

WEIGHTED SQUAT Benchmark: 1 1/2 x bodyweight squat

PUSH-UPS Benchmark: 40 ring pushups

BENCH PRESS Benchmark: 1 1/4 x bodyweight bench press

ROPE CLIMB Benchmark: 20 foot climb, 1 trip, no feet

OHS Benchmark: 1 x bodyweight overhead squat

KB SNATCH Benchmark: 10 minute snatch test, 200 reps, men 24kg women 16kg

400  METER RUN Benchmark: 1:19 minutes

DEADLIFT Benchmark: 2 x bodyweight deadlift

MILITARY PRESS Benchmark: 3/4 x bodyweight military press

HANDSTAND Benchmark: 10 handstand push ups

FULL CLEAN Benchmark: 1 x bodyweight clean

HANGING LEG RAISES Benchmark: 20 hanging straight leg raises

SANDBAG CARRY Benchmark: 1 mile sandbag carry with 1/2 x bodyweight

800 METER RUN Benchmark: 2:50 minutes

500 METER ROW Benchmark: women 1:50 men 1:32

VERTICAL JUMP Benchmark: 25 inches

DIPS Benchmark: 30 ring dips

DIP Benchmark: 1 dip with 3/4 x bodyweight

PULL-UP Benchmark: 40 pull ups

PULL-UP Benchmark: 1 with 3/4 x bodyweight

MUSCLE - UP Benchmark: 10

L-SIT Benchmark: 1 minute L-sit

ROW Benchmark: 5k row for women at 21:00, 6k row for men at 21:45

SNATCH Benchmark: 1 x bodyweight snatch

CHELSEA Benchmark: 30 minutes

DESCRIPTION: every min on the min, 5 pull-up, 10 push-ups,15 squats for 30 min

1 mile run Benchmark: 6 minutes