Release 1 – 3 Test in 90 minutes
Test 1 – Endurance
Test 1: 0:00-30:00
4 Rounds for time of: (30min CAP)
Row 600m/ 500m
15 Shuttle Runs (7.5m out & 7.5m back = 1 rep)
Open/ Teams/ Youth 19-20/ Masters 30-54
9kg/ 6kg & 10’/ 9’
Masters 55 +
6kg/ 4kg & 10’/ 9’
Setup the rower behind the start line of the shuttle run (make sure the entire rower is behind the line).
This test starts with the athlete seated on the rower.
On the call of go, the athlete may begin rowing. After the 600m (men) or 500m (women) is completed the athlete will begin the 15 x 15m shuttle runs (1 rep= 7.5m out & 7.5m back).
After the 15 shuttle runs are completed the athlete may move to the wall to complete 30 wallballs.
Continue in this fashion until 4 rounds are completed.
The athlete’s score will be the total time it takes to complete the test or the total number of repetitions completed at the time cap.
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
Each rep of the shuttle run = 15m (7.5m out & 7.5m back). Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run the athlete may run over the line without touching the ground to commence the wallballs.
The movement must begin from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
Test 2 – Strength
Test 2: 60:00 – 70:00
10-minutes to establish a 3RM Overhead Squat taken from the floor
Open/ Teams/ Masters/ 19-20
Rest 70:00 – 76:00
The weight must be taken from the floor, using racks is NOT permitted. The athlete will either Snatch, Clean & Jerk, or Clean & Back Rack to start in a locked out overhead position.
The athlete will then complete 3 consecutive Overhead Squats. The first rep may be Squat Snatched.
The athlete may complete as many attempts as he or she likes until the 10-minute time CAP, but will only receive credit for the heaviest successful lift.
The athlete may NOT receive assistance from other people to load the barbell between lifts.
Heaviest successful lift
Overhead Squat (taken from the floor)
The barbell begins on the ground.
The athlete may get the barbell from the floor to the locked out overhead position as they like.
A Squat Snatch is permitted and will count for the first rep. A Snatch Balance is NOT permitted.
The hip crease must be below the top of the knee at the bottom. To complete the rep, the athlete’s hips, knees and arms must be extended, and the bar directly over the middle of the body.
Clips must be used to secure all weights on the barbell
Assistance loading or unloading the bar is not permitted
All 3 reps must be completed prior to the 10-minute time CAP.
Test 3 – Bodyweight
Test 3: 76:00-90:00
5 x 2-minute rounds for reps of:
20 Chest to Bar Pull-ups/ Pull-ups
Max Wall Walks in the remaining time
Rest 1-minute between rounds
Open/ Teams/ 19-20/ Masters 30-39
20 Chest to Bar Pull-ups & Wall Walk to the 26cm mark
20 Pull-ups & Wall Walk to the 26cm mark
Masters 60 +
15 Pull-ups & Wall Walk to the 52cm mark
This test has 5 x 2-minute rounds with a 1-minute rest between rounds. The test begins with the athlete standing under the pull-up bar. On the call of go, the athlete may begin their pull-ups. Once the required amount of pull-ups are completed the athlete will complete as many wall walks as possible in the remaining time (if the pull-ups take 0:45, the athlete will have 1:15 left).
Score is the total amount of reps completed, including the pull-ups.
Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is credited when the athlete’s chest clearly contacts the bar at or below the collarbone.
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is completed when the athlete’s chin breaks the horizontal plane of the bar.
Tape a line that leaves the specified amount of space between the tape’s far edge and the wall for your division (26cm or 52cm). Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. Both hands must not move until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 26cm or 52cm mark before the athlete can descend. Any part of the hand may touch the tape line. The rep is credited when the athlete returns to the starting position, with their chest, thighs, and feet touching the ground.