Testing - Fitness & Strength

This page contains details of fitness and strength testing protocols we have developed to help clients benchmark their progress in their training journey. It is for current and past clients reference purposes.

Protocol 1

• 5RM Leg Press - 9RPE

• 5RM Incline Dumbbell Bench Press - 9RPE

• 5RM Trap Bar Deadlift - 9RPE

• 5 minute assault bike time trial - calories

Protocol 2

• 5RM Back Squat - 9RPE

• 5RM Bench Press - 9RPE

• 5RM Deadlift - 9RPE

• 5 minute assault bike time trial - calories

Protocol 3

• 5RM Back Squat - 9RPE

• 5RM Bench Press - 9RPE

• 5RM Deadlift - 9RPE

• Assault Bike Time Trial (count up total calories across 10 mins)

  • 1 min work - Work 1

  • 1 min rest - Rest 1

  • 1 min work - Work 2

  • 1 min rest - Rest 2

  • 1 min work - Work 3

  • 1 min rest - Rest 3

  • 1 min work - Work 4

  • 1 min rest - Rest 4

  • 1 min work - Work 5

  • 1 min rest - Rest 5