“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)
Choose ONE test from each category:
Squat Test 1-Rep Max:
-Front Squat 1-Rep Max
-Back Squat 1-Rep Max
-Overhead Squat 1-Rep Max
Gymnastics Test Max =
-Max Muscle Ups
-Max Pull-Ups
-Max HSPU
Conditioning Test =
-500m Row
-1 Min Max Cal AB / AD
-400m Run
