This test is to determine your overall lower body mobility & where you need to focus your attention

This test is to determine your overall upper body mobility 

This test is to determine if you need to work on your ankle mobility. 

This test is to determine if you need to work on your quad mobility 

This Video is to determine if you need to work on your hamstring mobility

This test is to determine if you need to work on your shoulder mobility

This test is to determine if you need to work on your thoracic mobility

Complete this test and send your videos to your coach. 

To pass you the standard is 5 reps each leg with a 5 second lower. 

Film your plank test & send video to your coach. 

To pass this test the standard is 2 minutes 

Complete this test & send your results to your coach (add score to your test sheet) 

To pass you must complete 30 reps on a 2 second timer

Complete this test using a stop watch, record your time in your testing sheet & send your results to your coach. 

To pass this test you must score 90 seconds per side to achieve the standard

Film 10 reps per leg & send them to your coach. 

Your coach will let you know once you have achieved the movement standard for this test

The goal of this test is to complete as many good reps as possible. 
Film your attempt and send it to your coach. 

To pass this test the standard is, you must complete 5 quality pull-ups

Complete as many quality reps as possible. 

The standard to pass this test is 20 quality push-ups

Complete this test by sending in a video of both movements to your coach. Use anything suitable for the weight. 

Your coach will let you know once you have pass the standard required for this test.

This is a test of your general aerobic fitness. 

Complete either a 15 min run, bike or row. 

Standards to pass this test 

Run: 2.5km 

Row: 4km

Bike: 20 minutes 10km

Complete 5 minutes of max reps on the renegade row. This test will help us determine your core, upper body & cardio endurance

Post your score in the comments below

This test will give us an indication of where your cardiovascular fitness is at

To achieve the standard to get your blue belt 

You must 

Run: 3km 

Row: 3.5km 

Bike: 13km (20 minutes)

This test will give us an indication of how well you are recovering between efforts. This will help us determine what you need to focus on.
post your score to the comments below

To complete this test load up your bodyweight onto a sled, drag it backwards for 7  & 1/2 minutes. 

The standard to achieve blue belt status on this test is

150m 

For this test you will row 500m as fast as you can. 
To achieve blue belt standard 

1:40 / 500m for men 

1:50 / 500m for women

To pass the grading for this test you must complete 2 full rounds of 30 seconds of each exercise with no rest in between control your breathing and film your test for quality and grading

To pass the required standard you must complete 20 reps with a 3 second negative each rep. Chest must touch the ground each rep & the set must be completed unbroken

To pass the Blue Belt standards you must complete full range pull ups chin over the bar for 10 reps 

To pass the standard required to achieve your Blue Belt you must carry 33% of your body weight in one arm for a total of 50m must complete each arm to pass

To achieve the movement standard for reverse nordics, you must complete 5 full range reps of your butt touching your heels with the hips open the entire rep. 

To achieve the standards required for your blue belt you must complete one full range bridge rep

To acheive the standard required for your blue belt you must keep 3 balls in the air for 60 seconds

Complete this webinar and worksheet to complete your mindset grading for Blue Belt

Complete a meal diary and send the screen shot to your coach to complete the nutrition grading for Blue Belt

Food is a huge part of how we feel, How is your food making you feel & does it connect to how you are treating yourself.

In this video we explain what protein does for the body & why its a key thing to get sorted for performance, health & recovery.

In this video we explain where we get Fibre from & why its important for your health & nutrition

In this video we cover the basics of nutrition

In this lesson we cover why confidence is not a feeling, Its something we do

This program will help you unlock your mobility, & improve your strength at every angle

This drill is to help bulletproof your forearms and wrists

Use this sequence to open up tight quads

Use this program to open up your ankles & feet