Test Day Checklist
Everything you need to test before running your assessment. Screenshot this or print it, take it to the gym, and fill in your numbers.
1-rep max in pounds. Test or use a recent heavy single.
Max unbroken reps. Enter 0 if you can't do the movement.
Strict Pull-ups
max unbroken
Kipping Pull-ups
max unbroken
Double-Unders
max unbroken
Ring Muscle-ups
max unbroken
Bar Muscle-ups
max unbroken
Best effort for time. Do this fresh — it tests squat endurance under load.
50 Wall Balls
for time (M: 20lb/10ft / F: 14lb/9ft)
Tips for Testing
- •Spread testing over 2-3 days. Don't max everything in one session.
- •If you have a recent max you trust, use that — no need to retest everything.
- •For gymnastics, test fresh — not at the end of a workout.