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

About Us

We are the premier Strength and Conditioning facility in Northern California offering private training and group fitness coaching in Chico, California, since 2004. Come see our “Playground for Adults” and experience the results that professional coaching can bring. Learn more