This is a specific repetition maximum (RM) test to prove what you can push for 3 reps. The goal is to push as heavy as you can for 3 continuous reps. The score is only recorded if the athlete manages to complete 3 reps with proper form – the bar must come down to touch the chest for every rep, with arms fully extended to be counted. Two attempts are allowed, and the heaviest weight is recorded.
Beginning at the start line, race down a 40-yard lane as quickly as you can. The timing system automatically starts when the system is triggered by your movement and ends when your chest crosses the finish line. The goal is to go as fast as you can. Only one attempt is allowed.
Standing on the Hawkin Dynamics Forceplates, place your hands on your hip, as the screen turns white, jump as high as you can without bringing your knees up. The goal is to jump as high as possible. Three attempts are allowed, and the best score is recorded.
Position yourself behind the sled and push the sled loaded with weights over a 20-metre course at maximum speed. Your shoulders cannot be touching the sled. The goal is to go as fast as you can. Only one attempt is allowed.
Start with your back facing the test and tap the home pod to start. Turn around and sprint towards the pod that lights up. Tap the pod and run back to the starting cone and begin weaving through the cones in a figure-eight pattern. After which, sprint diagonally to tap out the other pod and back to the home pod to complete the test. The goal is to go as fast as you can. Only one attempt is allowed.
6 light pods will be positioned on a vertical wall and your goal is to tap out 30 blue coloured pods as quickly as possible. Avoid any distraction pods that light up in different colors. Each time a distraction pod is tapped, a foul strike is incurred. These foul strikes will negatively impact your ranking in the event of a tie. Only one attempt is allowed.
Following the audio track, complete one strict pull-up each time the beep sounds until failure. The interval between beeps is 2 seconds. No kicking, swinging, jerking or crossed legs is allowed. The final completed rep will be taken as the final score. The goal is to complete as many pull-ups as possible paced according to the beeps. Only one attempt is allowed.
The ultimate test of cardio endurance, the beep test involves continuously running back and forth between two lines, 20m apart. The audio track dictates the pace and you must keep up or foul out. The first time you fall behind you will be given a yellow card. If you fail to catch up, a red card will see you foul out. Your score is the number of rounds completed before you are unable to keep up with the beeps.The goal is to pace yourself well and complete as many levels as you can. Only one attempt is allowed.
