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!
« 5 rounds “Death By…” »
I just realized I had failed to test the first three tests, so I took my hour at the gym to complete the first tests. Being that these are all-out effort, I was sufficiently worked by the end of the hour. They are all short tests, therefore, doing one at a time allows for other work to be done afterward.
My scores for each:
Test 1 – 205# (new PR)
Test 2 – 4:38 (new PR by :29)
Test 3 – 250m row :52 and 400m run 1:16
I went for both tests, for my own records.