How to Achieve Elite Fitness Status

Use these fitness tests below to measure your strength, speed, and endurance.

Top 4 Tests for Strength (aka Force=Mass x Acceleration for 1 RM):

1. Barbell Back Squat (goal=3x bodyweight=450 lbs)

2. Flat Barbell Bench Press (goal=2.5x bodyweight=375 lbs)

3. Barbell Deadlift (goal=3.5x bodyweight=525 lbs)

4. Barbell Push Press (goal=2x bodyweight=300 lbs)

Top 4 Tests for Speed (specifically Velocity=Magnitude + Direction):

1. 100-Meter Sprint (goal=10 sec)

2. 60 Yard Shuttle Run w/ 5-10-15 yards (goal=10 sec)

3. 40 Speed Air Punches (goal=5 sec)

4. 20 Olympic Barbell Thrusts (goal=5 sec)

Top 4 Tests for Endurance (for stamina and cardio/muscular endurance):

1. 20 min Speed Walk (goal=2.5 miles)

2. 10 min swim (goal=400 meters)

3. 5 min of bodyweight Burpee (150 reps)

4. 5 min of 1/3 bodyweight (50 lbs) Kettlebell Snatch (100 reps)