And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.
Max Drills 10 Minutes
In 10 minutes perform as many Pull Ups, MedBall Toss' @ 10' Target, and Weighted MB Knee Lifts.
Begin the competition with the Pull Up component. Perform as many Pull Ups, chin above the bar and arms fully extended at the bottom, as you are able. When you touch the floor you must move on to the next component. Score the total number of correctly executed Pull Ups.
The second component is MedBall Toss hitting a 10' Target, Women 9'. Initiate the Toss with a full squat, hip joint below the knee, the MB held at the chest under the chin. Explode and throw the ball to the target. A rep is scored when the ball hits the target at the appropriate mark. The component is completed, you are moving on, when the ball hits the floor at any point. If you drop the ball, that round is done. Score the total number of successful Tosses and move on.
The third component is Hanging Leg Lifts with a 15# MedBall held between the knees. Initiate the component in a full hanging position MB held at the knee level. Lift the knees and the MB above the bellybutton line of the waist and lower to the starting position for 1 rep. The component is completed when the ball drops to the floor or the competitor drops from the bar.
Repeat the 3 components utilizing the same protocol for as many rounds as possible in 10 minutes.
Scoring: Calculate the total number of correct reps from the Pull Up, MedBall Tos, and Knee Lift components. This is your score.
Testing Your Fitness Level
2 Minute Drills
In 6 minutes perform as many Hand Release Push ups as possible. You may stop and rest at any time but have only 2 minutes to score. Hand Release Push Ups begin from a fully extended 'Plank' position with the hands and toes in contact with the floor or platform. Elbows are fully flexed, back flat, and knees flexed. Lower the body to the floor and remove the hand contact by lifting the hands from the floor. Place the hands back in contact with the floor and press the body in one motion, back, knees, and spine in a straight line until the elbows are locked fully flexed. This completes one rep.
At the 2 minute mark begin the weighted Sit Up component: Men @ 45 lbs. and Women @ 25 lbs. You have 2 minutes to perform as many Weighted Sit Ups as possible. Arms must be fully locked 'to the sky' at all times. If the arms bend or fail to maintain an extended position 'to the sky', the rep does not score. The weight cannot be used to enable the Sit Up. Knees must be bent and feet maintain contact with the floor. 'Rocking' or 'Kipping' constitute no rep. You may rest as needed but have only 2 minutes to complete as many weighted Sit Ups as you can.
At the 4 minute mark begin the 'Double Under' component. You have 2 minutes to complete as many 'Double Under' Jump rope circuits as possible. You may rest as needed. Reps are recorded when the rope passes successfully 2x under the feet.
Scoring: Calculate the total number of correct reps from the Push Up, Sit Up, and Jump Rope components. This is your score.
Max 1 Rep Back Squat/ Burpee Box Jumps
In 10 minutes perform 25 Burpee Box Over Jumps and find a 1 Rep Max Back Squat
Begin the competition with the "Burpee Box Over" Jumps. Perform a Burpee in front of a 24" Box. Jump over the box without touching any part of the box before, during, or after the jump. Turn and face the Box performing another Burpee and Jump without touching the box. Each correctly completed Burpee and Jump count toward your 25 Rep total.
The second component of this test is a 1 Repetition Max effort in Back Squat. Set your weights and complete each effort with a below parallel squat. The crease of the hip must drop below the knee to be considered a completed Repetition. You may make as many attempts as you need within the 10 minute period. You have 10 minutes to complete 25 Burpee Box Over Jumps and find a 1 RMBS.
Scoring: Calculate the total number of correct Burpee Box Jumps and the best successful 1 RMBS This is your score. i.e. 25 Successful Burpee Box Jumps and 425 lb. 1 RMBS=450 Points