SKILL LEVEL IV
elite athlete
(BLACK)
PISTOLS Benchmark: 25 each leg
WEIGHTED SQUAT Benchmark: 2 x bodyweight squat
PUSH-UPS Benchmark: 60 ring pushups
BENCH PRESS Benchmark: 1 1/2 x bodyweight bench press
ROPE CLIMB Benchmark: 20 foot climb, 2 trips touch and go, no feet
OVERHEAD SQUAT Benchmark: 15 repetitions at 1 x bodyweight
DB/KB CLEAN & JERK Benchmark: 150 reps in 10 minutes, men 24kg women 16kg
400 METER RUN Benchmark: 1:04 minutes
DEAD LIFT Benchmark: 2 1/2 x bodyweight deadlift
MILITARY PRESS Benchmark: 1 x bodyweight military press
HANDSTAND PUSH-UPS Benchmark: 10 full range handstand push ups
FULL CLEAN Benchmark: 1 1/2 x bodyweight clean
FRONT LEVER Benchmark: 15 seconds
SANDBAG CARRY Benchmark: 1 mile sandbag carry with 3/4 x bodyweight
800 METER RUN Benchmark: 2:20 minutes
500 METER ROW Benchmark: women 1:40 men 1:25
VERTICAL JUMP Benchmark: 30 inches
DIPS Benchmark: 50 ring dips
DIP Benchmark: 1 dip with 1 x bodyweight
PULL-UP Benchmark: 40 dead hang pull ups
PULL-UP Benchmark: 1 with 1 x bodyweight
MUSCLE-UP Benchmark: 15
L-SIT Benchmark: 1:30 minute L-sit
ROW Benchmark: 5k row for women at 20:00, 6k row for men at 20:00
SNATCH Benchmark: 1 1/4 x bodyweight snatch
MARY Benchmark: 15 rounds in 20 minutes
DESCRIPTION: 10 handstand push-up, 10 pistols, and 15 pull-up.
1 MILE RUN Benchmark: 5 minutes
Description: 10 handstand pushups, 10 pistols and 15 pull ups
