| A | B | C | D | |
|---|---|---|---|---|
1 | Vegetable Medley | |||
2 | View Video Explaination | View Detailed Video Overiew | ||
3 | Record Your Score | |||
4 | • Athletes will have a 30 Minute running clock to complete all five tests as they see fit • As many or as few attempts are permitted at each test • This test will be used as a benchmark, which means (a) make at least one attempt at each test even if you don't get any points (b) give your best effort of each test rather than just trying to maximize your points (c) film and note scores for each test for future comparison • Your total score is from 0 to 25 point, with the following scale... | |||
5 | Male Point Scale 0-4 Points: Scaled 5-11 Points: Intermediate 12-17 Points: Rx 18-22 Points: Rx+ 23-25 Points: Elite | Female Point Scale 0-3 Points: Scaled 4-9 Points: Intermediate 9-14 Points: Rx 15-21 Points: Rx+ 22-25 Points: Elite | ||
6 | Details & Standards | Scoring System | ||
7 | (i) | L-Sit | • Perform on Parallel Bars, Paralletes or DB Handles • Place an object with a flat surface (bumpers, box, etc.) under feet 4" below to top of your handle height • Heels must stay beyond a 24/22" (inside) tape line, measured from the front of your DB handles (if you paralletes, tape a second line on the handle that your hands must stay behind) • Touching the object at any point with any part of the foot = time | 1 Point | 0:08 2 Points | 0:15 3 Points | 0:27 4 Points | 0:47 5 Points | 1:15 or more |
8 | (ii) | Handstand Hold | • Tape a 4x4ft Box (inside dimensions) • Clock begins running once feet leave the floor with hands on the ground in the box • The clock stops as soon as any part of the hands and/or fingers touch on or over a line (or) any body part other than the hands and/or fingers touches the floor | 1 Point | 0:05 2 Points | 0:15 3 Points | 0:25 4 Points | 0:50 5 Points | 1:25 or more |
9 | (iii) | Chin-Up Hold | • The timer begins once the athlete's chin is over the plane of the bar • As soon as the athlete's chin passes below the bar for any reason, time stops • There is no requirement on how to enter the hold (jumping or kipping is permitted) • Athletes may use any grip (double overhand, double underhand, or mixed) • Athletes may touch their hands to their chest or the pull-up bar to their chest, but at no point may the chin or neck touch or rest on the bar • No grips may be worn during the test | 1 Point | 0:10 2 Points | 0:20 3 Points | 0:40 4 Points | 1:05 5 Points | 1:25 or more |
10 | (iv) | Shuttle Sprint | • 200ft for time, completed in 8 lengths of 25ft • Both feet must touch beyond (clear) the line • At least 1 hand must touch beyond the line • There is no requirement to touch beyond the line to start or end the test (at 0ft & 200ft marks) | 1 Point | 0:21 2 Points | 0:20 3 Points | 0:19 4 Points | 0:18 5 Points | 0:17 or less |
11 | (v) | Farmer's Carry | • The carry is for max distance completed with a 70/53lb kettlebell in each hand • The carry must be completed in 25-foot lengths, with both feet passing entirely beyond the line • The carry must be unbroken with the KB's in the hang position (no setting the KB's down or resting them on the body) • No grips or straps may be worn during the test • Only full lengths are counted (no parial lengths) aka. your score rounds down to the closest 25ft increment | 1 Point | 250ft (10 Lengths) 2 Points | 400ft (16 Lengths) 3 Points | 575ft (23 Lengths) 4 Points | 800ft (32 Lengths) 5 Points | 1150ft (46 Lengths) or more |