Men use 75 lb. for the thruster.
Women use 55 lb. for the thruster.

The L pull-ups are pull-ups with the legs extended straight out in front of the body. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed.

Where necessary, the load for the thrusters may be reduced and the L pull-ups can be assisted by gently lifting the heels of allowing a “sloppy L.” For those not able to perform a pull-up, as assisted pull-up device may be used.

Today is day 5 of 5 of our How Fit Are You testing series.

Post time and reference the scoring table to determine how many points you earned today.

5:31-6:00 = 4 points
5:01-5:30 = 8 points
4:31-5:00 = 12 points
4:01-4:30 = 16 points
< 4:00 = 20 points

You must start your set of handstand push-ups within 30 seconds of dropping the barbell from your deadlift. These are strict handstand push-ups. No kipping.

Spend ample time warming up and ramping up for each exercise prior to your test set.

Today is day 4 of 5 of our How Fit Are You testing series.

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground you must touch and go.

Today is day 2 of 5 of our How Fit Are You testing series.

Post load lifted and reference the scoring table to determine how many points you earned today.

115-134 pounds = 4 points
135-159 pounds = 8 points
160-189 pounds = 12 points
190-224 pounds = 16 points
225+ pounds = 20 points

We’ll use these points at the end of the week to determine your overall fitness score.

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time – is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane