Fitness Testing

Prepare yourself! This month comes with benchmarks and fitness testing charts. 🙂

Throughout November, we will be testing you across the ten general physical skills — strength, power, flexibility, stamina, accuracy, agility, cardiovascular endurance, coordination, speed and balance — with our benchmark style workouts.

We will typically program these tests every 4 – 6 months so that you can track your progress and detect gains or retrograde performance.

We have created a handy chart for you, so you can easily track where you are in your fitness journey. The chart’s levels are based on years of scores and data.

We have combined a few essential single-modality tasks, such as simple gymnastics movements, weightlifting movements and metabolic conditioning tasks, with a broad range of ‘capacity’ testing to ensure variability in skills.

And we have designed benchmark to be a spicy little mix of modalities, time domains, priorities (task/time), load, number of movements and overall volume.


What if I am Level 1 (Paced) in one test and Level 3 (Swift) in another?

We expect this to happen to most people. Usually people will be proficient in one area and need a little work in another. If you complete all the testing, you may even notice a pattern on which type of workouts/tests you excel in over others. This is exactly the purpose of the testing — now you have a better understanding of your deficiencies, and with that knowledge you can establish more targeted goals.

Who are the benchmark workouts designed for?

Everyone! You will notice for most of the benchmarks, there are 2-4 versions of the workout. The ‘hardest’ version in most cases is catered to the 1% of your gym’s population. Most people will perform the scaled versions down from this. We designed it this way because this is essentially how we create a program. Also, we think having goals/workouts just outside of people’s reach is a great motivator and ensures people don’t get too complacent with where they are at.

How do I choose a level?

You can use the levels from our normal workouts (Beyond Rxd, Rxd, Fitness) to inform your decision about which level to pick. For instance, if you perform most workouts at Beyond Rxd, go for the Furious or Tokyo Drift workouts. If you are at the Rxd level, go for the Faster workout. And if you are normally at the Fitness level, try the Paced or Swift workouts. Ultimately, choosing a level will be up to you and your coach. For some workouts, you might find that you can reasonably perform two different levels (a more scaled level and a harder level). In these instances, you’ll have to choose between going for the harder level (and getting a low score) or the easier level to get a high score. Pick your battles wisely. If you are normally on the cusp, don’t always choose the easy route. Occasionally step outside of your comfort zone and try the version up. The only downside is that you might get a slow time or low score. No worries! The next time you repeat the workout, you will have improved and will feel better about giving the harder version a crack!

What if I don’t fit into any of the scales?

We acknowledge that there are a few gaps between each scaled version with regards to load or movement type. We don’t want to water down the workouts so much that they elicit a completely different stimulus to the one we intended, so there will definitely be times when people are between two versions. Our suggestion is to focus on having a good session rather than worrying about getting a score for that workout — there will be other opportunities to get a score for the workout down the line (when you can nail the movement you couldn’t perform today).

How often are we going to repeat them?

There will be a fitness testing month every 4 – 6 months, and the same tests are used in every fitness testing month. Are these the only workouts that will be repeated? No. There will be other workouts that repeat over the course of a year, but these specific benchmark workouts will be repeated on the 4-6 month cycle.