At Urban Athletic Club we like to test our athletes to ensure that we're seeing progress.
5-rep, max weight. Each athlete will 4 minutes to set their personal record. Score is total weight (i.e. two 40# dumbbells = 80#)
This can be a Goblet Squat, a Front Squat, a Back Squat, or double Dumbbell Squat.
From a bottom kneeling (lunge) position.
Max Burpees completed in 4 minutes
Garden Sprints (Georgetown)
Max laps completed in 4 minutes
Row (Glover Park)
Max Calories completed in 4 minutes
Pushup to Sprint
With cones 5 meters apart, athlete will start with 1 pushup and then sprint down and back. Then 2 pushups followed by 2 sprints. Continue for 4 minutes. Score is total rounds plus any partial (i.e. 4 full rounds plus 3 sprints is 4.3)
Kettlebell Swing to Wall Ball
20 of each. Score is total rounds plus any partial (i.e. 3 complete rounds plus 20 KBs plus 4 wall ball is 3.24)