This is a test to establish a starting point for your current strength pulling and pushing your bodyweight. Perform 1 minute of each movement for max reps of each.
Strict Pull-Ups – Complete Range of motion – each rep starts with arms fully extended, pulling until chin is fully over bar and returning with control to full extension. You may dismount the bar between reps, but do not drop from the top of any rep.
Push-Ups – Each rep begins from a plank position with your arms forming a vertical line from your wrists to your shoulders. Lower yourself until your shoulders are below your elbows. Keep your neck neutral, or bring your chin to the ground. Maintain a firm midline – do not arch or pike your body.
Ring Rows – Feet should begin under the rings. Keep your legs and hips straight. Do not kip or crunch to complete these reps.
Push-Ups from Knees – Range of motion is the same as with push-ups from feet, but knees are on the ground. Feet may be on or off the ground.
You will have four numbers for your score. In many cases, your score my be zero on one or more portion – it’s ok – this is a baseline test so we have a starting point.
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