Chinups (Watch video)

• Alignment: 90 degree assisted chin-up hold (60+ seconds)
• Stability: 60 degree assisted chin ups 1-10 reps
• Stability: 90 degree assisted chin ups more than 20+ reps
• Strength: regular chin ups 1-10
• Power: resisted chin ups, start at 25% of bodyweight and move up in resistance at 5+ reps

Pushups (Watch video)

• Alignment: inclined plane (hold 60+ seconds)
• Stability: knee pushups (1-20 reps)
• Strength: regular pushups (1-20 reps)
• Power: resisted pushups (use power push up, weighted vest, or sandbag as resistance)

Squats (Watch video)

• Alignment: squat hold (hold 60+ seconds)
• Stability: full range of motion squats (elbows to knees) 1-20 in 30 seconds
• Strength: front squat (full range) with 25% bodyweight 1-10 reps, more that 10+ go to power level.)
• Power: front squat (full range) with 50% to 100% or more bodyweight, move up at 5+ reps in resistance (use TNT cable, kettlebells, d-balls, dumbells, barbell, sandbag, etc for resistance)

Alignment (Watch video)

• Stability: Prone elbow thinker, when you can hold it (without dropping) for 60+ seconds, then go to strength level.
• Strength: Power wheel crawls, when you can crawl 100 yards in under 5 minutes, then go to power.
• Power: Power wheel crawls for 300 yards, a good goal is under 8 minutes. OR try adding 25% resistance and doing the 100 yards in 5 minutes again!

Please either complete the Jump Rope Test or the Long Conditioning Test!

Jumping Rope (Watch video)

• Stability: 12" box step ups, 30+ reps (both feet on & off) in 60 seconds)
• Stability: Jump rope (100 reps forward, 100 reps backward)
• Strength: Jump rope 150 forward / 150 backward in under 2:30
• Power: Jump rope 100 doubles forward & 100 doubles backwards A good goal is under 3:00!!
• Alternative: did long conditioning test instead.

OR

Long Conditioning (Watch video)

• Stability: Crawl up and down stairs (always head on high side!) for 100 yards AND walk, jog or run in place for 1000 reps (over 30 minutes)

  OR

• Stability: 100 yard power wheel craws AND walk, jog, or run 1 mile (When you can do any of these two in 30 minutes or less, then move to the strength level.)
  
  
• Strength: 200 yards power wheel crawl AND 2000 revolutions of jump rope.

  OR

• Strength: 2 mile run and 200 yard power wheel crawl. (when you can do either the first or second strength test in 30 minutes or less please move to the power level.)
  
  
• Power: 300 yard power wheel crawl AND 3000 revolutions of jump rope. (Goal for this is under 30 minutes.)

  OR

• Power: 3 mile run and 300 yard power wheel crawl. Good goal for this is under 30 minutes.
• Alternative: did jump rope test instead.