10Stations
45Work
15Rest

This innovative test which will become the benchmark for fitness testing globally includes the following exercises: Rowing, Bench Hop, Push Up Knee Tuck, Lateral Hop, Box Jump + Burpee, Chin Ups, Squat + Press, Russian Twist, Deadball Over the Shoulder Throw, Sprint and Lateral Hop, . In summary… 10 stations, 45 seconds work per station, 15 secs rest to next station, 10 minute test, roughly scored per station out of 100 points (max we believe is achievable is 1,000 points).

  • Equipment: Concept 2 Rower
  • Muscles: Quadriceps, Biceps, Calves, Glutes

Rowing

The dependable performance of Concept 2 Indoor Rower has made it the best selling indoor rower in the world. Recognized by competitive rowers as the standard for indoor training, the Model D delivers an effective cardiovascular workout that tests your fitness level with a multiplane rowing movement. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Sit up straight and bend forward at the hips. There are three phases of movement when using a rower: The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles. The degree of difficulty needs to be set to #10.
  • Equipment: Bench press / Adjustable bench
  • Muscles: Chest, Abdominals, Shoulders, Triceps, Quads

Bench Hop

The bench hop uses as bench press or multi adjustable bench that is typically used as a press in an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The bench is 55cm / 22in high. Get into a horizontal position on the bench and be on your toes with your hands just outside of shoulder width on the edge of the bench. Always allow the elbows to flex a little to provide suspension on takeoff and landing. As you launch and descend, keep your body straight. Do one jump and as you come up, shift your weight on the left side of the body, twist to the side while bringing your body and feet over the bench.
  • Equipment: TRX suspension cables
  • Muscles: Chest, Abdominals, Shoulders, Triceps

Push Up Knee Tuck

This exercise is a push up with a knee tuck using suspension-based apparatus. This exercise is a form of resistance training that uses your body weight instead of a fixed weight. It enables a variety of multiplanar, compound exercise movements which adds balance, skill and strength to this workout. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet into the TRX. This will be your starting position. Next, lower yourself downward until your chest touches the floor and press your upper body back up to the starting position while squeezing your chest. Once elevated back to your original starting position tuck your knees to a 90 degree position and then release them back to your starting position. After a slight pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as you can achieve.
  • Equipment: 5 cones
  • Muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

Lateral Hop

Position five cones 8cm / 3in high, separated by 60cm / 24 inch apart in a row. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
  • Equipment: Plyometric Box
  • Muscles: Abductors, Calves, Glutes, Hamstrings, Quads, Biceps, Chest, Triceps

Box Jump + Burpee

Burpees, also known as squat thrusts, are one of the only weight-free exercises that work your entire body and give you a great cardiovascular workout. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up and remove your hands from the ground. Bring your chest back up. Kick your feet back to their original position. Stand up, and then jump into the air onto the bench to complete a repetition.
  • Equipment: Pull up bar
  • Muscles: Lats, Biceps

Chin Ups

Grab the pull-up bar with the palms facing away from your torso and a grip fractionally closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Pull your torso up until your chin is around the level of the pull-up bar. Concentrate on using the biceps and back muscles in order to perform the movement. Keep the elbows close to your body. Tip: the upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. Slowly lower your torso back to the starting position; when your arms are fully extended.
  • Equipment: Men 30kg / 66lbs. Women 15kg / 33lbs Bar bell
  • Muscles: Biceps, Calves, Glutes, Hamstrings, Lower Back, Middle back

Squat + Press

Grab the barbell with the palms facing away from your torso and a grip fractionally closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Drive the barbell only once the squat is complete. Lock elbows and return to front delts to complete a rep.
  • Equipment: Men 9kg / 20lbs. Women 7kg / 15lbs Medicine ball
  • Muscles: Abdominals

Russian Twist

Lie down on the floor placing your feet 15cm or 6inches in the air. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. Twist your torso to the right side until your arms are parallel with the floor. Hold the contraction and touch the ball on the ground, do not bounce. Now move to the opposite side performing the same techniques you applied to the right side.
  • Equipment: Men 25kg/55lbs. Women 15kg / 33lbs Deadball
  • Muscles: Quads, Biceps, Calves, Glutes, Hamstrings, Lower / Middle back

Deadball Over the Shoulder Throw

Hold the dead ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the counter movement by raising the ball over your shoulder and fully extending your body. Release the ball once over the shoulder. Reverse the motion, by picking up the slammed ball that should be on the ground directly in front of you. Receive the ball and proceed to lift back over shoulder.
  • Equipment: 2 Hurdles, Distance between hurdles 4 meters
  • Muscles: Quads, Biceps, Calves, Glutes, Hamstrings, Lower / Middle back

Sprint and Lateral Hop

This drill tests quick foot action. You need two hurdles. Begin standing next to the hurdle with one arm back and one arm forward. Move your feet as quickly as possible to the second hurdle. Begin the first of four lateral jumps by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the hurdle. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing until four are complete, then sprint back to the second hurdle and repeat.