Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it


Test 2

“Baseline”

For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups


Test 3

Row 250 meters

OR

Run 400 meters 

This is an all out effort for time. Pick one, and go hard!


About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

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