Skill Level Standards

Level 1

  • 400 meter run: W-1:30, M-1:15
  • clean AND power clean: W-.75BW, M-BW
  • 500 meter row: W – 2:08, M – 1:48
  • ring dips: W – 3, M – 5
  • strict pull ups: W – 3, M – 5
  • plank: 2:00
  • back squat x2 reps: W – .75BW, M – BW
  • dead lift x3 reps: W- BW, M-1.5BW
  • wall walk to handstand hold: 1 min hold (nothing but toes touch wall)

MetCon: time cap TBD

  • 9 power cleans 135/95
  • 1 long shuttle
  • 9 kipping pull ups
  • 6 power cleans 135/95
  • 2 long shuttles
  • 6 kipping pull ups
  • 3 power cleans 135/95
  • 3 long shuttles
  • 3 kipping pull ups

Level 2

  • ring dips: W – 6, M – 10
  • 400 meter run: W – 1:25, M – 1:15
  • deadlift: W – 1.25BW x 3 reps, M – 1.5BW x 3 reps
  • pull ups: W – 7, M – 12
  • back squat: W – BW, M 1.5BW
  • handstand push ups: W – 3, M – 6
  • power clean: W – .75BW, M – BW
  • L-sit: 20 seconds
  • overhead squat: W – 65lbs x 10 reps, M – 95lbs x 10 reps
  • MetCon: TBA during testing week
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