Test 1
1-rep-max bench press
Max set of pull-ups
You must start your set of pull-ups within 30 seconds of racking the barbell from your bench press. These are strict pull-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 1 of 5 of our How Fit Are You testing series. Plan on completing one of the tests each day this week.
Post load from the bench press (pounds) and reps of the pull-up (reps) and multiply them for your score. Then reference the scoring table to determine how many points you earned today.
6,000-8,214 = 4 points
8,125-10,499 = 8 points
10,500-13,124 = 12 points
13,125-15,999 = 16 points
16,000+ = 20 points
We’ll use these points at the end of the week to determine your overall fitness score.