The Assessments

1 Mile Run

Run one mile and record your time. Or provide the best estimate.

Please enter time in M:SS format.

For example: a 6 minute and 34 second mile, input: 6:34.

My Score: _______

Resting Heart Rate

Assessing resting heart rates requires a calm and relaxed physiological environment. Any stimulus, perceived stress, or anxiety will cause the heart rate to accelerate beyond its resting requirements. 

The best time to obtain a resting heart rate is first thing in the morning, before you get out of bed.

Support the arm at approximately heart height and if you are not using a watch, palpate the radial pulse using the index and middle fingers.

For resting heart rate, the assessment should be for 60 seconds, but you can count for 10 seconds and multiply by 6. 

Multiple recordings on subsequent attempts and mornings will help predict an average waking resting heart rate. 

Units: BPM (Beats per minute)

My Score: _______

T Test

Complete a T Test and record your fastest time.

Record scores to at least 1 decimal point.

1. Start behind cone A

2. Sprint forward, stop and touch the base of cone B with the right hand

3. Side shuffle to the left, touch the base of cone C with the left hand

4. Side shuffle to the right and touch the base of cone D with the right hand

5. Side shuffle back to B and touch the base of cone B with the left hand

6. Backpedal past cone A

7. The timer stops when you pass cone A

My Score: _______

60 Yard Shuttle

Place 4 cones (or lines) at 0-5-10-15 yards.

Begin in a 2 or 3 point stance behind the line (record start position)

The clock starts when you first move. 

Sprint as fast as you can to the first cone (5 yards)

Touch the ground at the base of the cone and return to the starting line.

Touch the ground at the starting cone and sprint to the second cone (10 yards).

Touch the ground at the base of the second cone and return to the starting cone. 

Touch the ground at the starting cone and sprint to the far cone (15 yards).

Touch the ground at the far cone and return and run through the start line. The clock stops when you cross the line. 

The drill requires five changes of direction and the total ground covered is 60 yards

The planting and pivoting are the most important aspect to excel on this test

For optimum performance, complete when you are relatively fresh

Enter your time in seconds to at least one decimal point. 

Units: ss.s

My Score: _______

Strict Pull-ups

Record the maximum number of strict pull-ups you can perform without coming off the bar.

No kipping or swinging allowed.

My Score: _______

1 Min Max Row

Warm-up by rowing at least 500m, fluctuating speeds 

Ensure you are wearing appropriate clothing – long or baggy clothing can get stuck in the seat.

Ideally you should practice pacing at least 2 times on the days prior to testing. One of the biggest errors is coming out too fast or too slow. This step is optional.

Set-up the Row ergometer for a 60 seconds single time workout. (Select Workout → New Workout → Single Time → Set Time to 1 minute)

Feel free to terminate the test and attempt again if pacing is off.

For optimum performance, complete when you are relatively fresh

Units: Meters

My Score: _______

Single-Leg Balance Test (Max Hold)

Balance on each leg with your hands on your hips and eyes closed for as long as possible. 

Start a timer and stand on one leg. Both hands must remain on your hips and eyes closed.

Stop the timer as soon as:

• Your other leg touches the ground

• Either hand comes off your hips

• Either eye opens

Repeat on the opposite side after a short recovery. 

Your score is the total time balanced on both legs. 

Units: seconds

Right leg: _______   Left leg: _______

My Score (Total): _______

Davies Test

Place two pieces of athletic tape or similar on the floor 36 inches apart

Assume an aligned, high-plank position 

The feet should be together, and each hand should cover the respective piece of tape

On cue, move one hand and tap the back of the other hand as fast as possible for 15 seconds. After tapping the opposite hand, make sure your hand returns to the tape before repeating on the other side. 

Count every time you tap the back of the opposite hand. A rep does not count if your hand did not return to the tape marks.

You are not allowed to raise the hips or excessively sway them side to side.

Record the test for comparison, as a reduction in hip sway improvements are also a good indicator of improvement.

Units: Number of taps

My Score: _______

Body Fat Percentage

What is your current body fat percentage?

Ideally found via an Inbody, Dexa scan, or Bodpod but any scale, skinfold or estimate will suffice. 

Record to at least 1 decimal point.

My Score: _______

Waist Circumference

Use a tape measure or a piece of string. 

Measure parallel to the ground directly at your belly button. 

Use a mirror to make sure the tape measurer does not dip at any point. 

This test is best performed with no shirt on. 

You can use a partner if needed to ensure accuracy. 

Please submit your score in centimeters. 

Units: centimeters (cm)

My Score: _______

Hapley Assessment

Apley + Hip Flexion Assessment

How to Perform the Apley and Hip Flexibility Assessment

Watch the video above for instructions on how to perform the test. Remember to record all 4 measurements.

Your score is the total of 4 measurements. 

The distance between the first pointer finger knuckles for the Apley shoulder assessment (3 inches is great, 10-12 is tighter than average).

The distance from the vertical line of your ankle bone to your hip (greater trochanter) is for the lower body assessment. Any negative score is good (vertical line on the head side of hip).

Right Arm Up: ______

Left Arm Up: _______

Right Leg Up: _______

Left Leg Up: _______

My Score (Total): _______

1RM Overhead Squat

Because the overhead squat is mainly a flexibility and stability exercise, you can not estimate your 1RM based on multi-rep maxes. 

Perform a general warm-up first

Estimate your 70, 80, and 90% maxes prior to initiating the test

Perform 5-10 repetitions at 20-30% 1RM

Perform 5-10 repetition at 40-50% 1RM

Perform 3 repetitions at 60%

Perform 3 repetitions at 70% (rest 2 minutes)

Perform 2 repetitions at 80% (rest 3 minutes)

Perform 1 repetition at 85% (rest 3 minutes)

Perform 1 repetition at 90% (rest 3-4 minutes)

Perform 1 repetition at 95% (rest 3-5 minutes)

Continue increasing the weight gradually by 2-3% until a 1 rep max has been established

Unit: lbs

My Score: _______

Broad Jump

Perform the no-step broad jump test and record your best score.

Note: If you fall or step back, your score is where your hand / foot touches the ground behind your landing zone. If that occurs, repeat the test and stick the landing.

Please enter your score in total inches. 

My Score: _______

Power Clean

Record your current 1 rep max power clean in pounds.

Perform a general warm-up first

Estimate your 70, 80, and 90% maxes prior to initiating the test

Perform 3-5 repetitions 2-3 times at 40-50% 1RM

Perform 3 repetitions at 60%

Perform 3 repetitions at 70% (rest 2 minutes)

Perform 2 repetitions at 80% (rest 3 minutes)

Perform 1 repetition at 85% (rest 3 minutes)

Perform 1 repetition at 90% (rest 3-4 minutes)

Perform 1 repetition at 95% (rest 3-5 minutes)

Continue increasing the weight gradually by 2-3% until a 1 rep max has been established

Unit: lbs

My Score: _______

10 Yard Forward Spring

Place 2 cones (or lines) at 0m and 10m

Begin in an athletic stance facing forward with your preferred foot just behind the first line/cone (0m).

Perform a 10 yard forward sprint. Run through the finish line

Record your fastest time in seconds to at least 1 decimal point.

My Score: _______

2x10m Lateral Shuffle

Place 2 cones (or lines) at 0m and 10m

Begin in an athletic stance facing sideways with your right foot just behind the first line/cone (0m).

Shuffle to the right as fast as possible, maintaining a low center of gravity and without crossing your feet, until you reach the 10m cone

Touch the ground at the 10m cone before changing direction

Shuffle to the left back to the starting line as fast as possible, maintaining a low center of gravity and without crossing your feet back through the starting line (don’t stop).

Record the time it takes to complete the 2x10m lateral shuffle

Make sure you warm up properly before attempting the test, including lateral movement exercises

For optimum performance, complete when you are relatively fresh.

Record your test for comparison and later analysis

Units: ss.s

My Score: _______

1RM Snatch

Record your current 1 rep max snatch in pounds.

Perform a general warm-up first

Estimate your 70, 80, and 90% maxes prior to initiating the test

Perform 3-5 repetitions 2-3 times at 40-50% 1RM

Perform 3 repetitions at 60%

Perform 3 repetitions at 70% (rest 2 minutes)

Perform 2 repetitions at 80% (rest 3 minutes)

Perform 1 repetition at 85% (rest 3 minutes)

Perform 1 repetition at 90% (rest 3-4 minutes)

Perform 1 repetition at 95% (rest 3-5 minutes)

Continue increasing the weight gradually by 2-3% until a 1 rep max has been established

Unit: lbs

My Score: _______

Muscle-Ups

Record the maximum number of ring muscle-ups you can perform without coming off the rings.

Kipping and swinging are allowed. Any technique is allowed (feet can go over head for example).

My Score: _______

Flying 100m Row

Set up the rower so that you start your 100m row at top speed.

 Record your time in seconds to 1 decimal point.

 Set up the rower:

1. Select Workout

2. New Workout

3. Intervals:Time

4. Set Distance to 100

5. Set Rest Time to 0:00

6. Hit the check mark

7. Start your row, take as many of the 100m intervals as needed to warm-up. When you are ready, proceed to increase speed so that you start a 100m interval at 100% full speed and continue to row at 100% full speed for the entire 100m.

8. Once you complete the 100% 100m interval, hit the MENU/BACK button

9. More Options

10. Memory

11. Magnifying Glass

12. Identify your 100% effort interval (probably the bottom one if it was your last full 100m) and record the time

Record your time in seconds to 1 decimal point.

My Score: _______

Flying 250m Bike (0.15 miles)

Perform a flying 250m bike at top speed. Set up the ergometer so that you start your 250m bike at top speed. Record your time in seconds to 1 decimal point. You can also perform this test on a road bike. 250m is equal to 0.16 miles. 

Set up the erg (varies slightly by manufacturer):

1. Select Workout

2. New Workout

3. Intervals: Distance

4. Set Distance to 250

5. Set Rest Time to 0:00

6. Hit the check mark

7. Start riding, take as many of the 250m intervals as needed to warm-up. When you are ready, proceed to increase speed so that you start the final 250m interval at 100% full speed and continue to bike at 100% full speed for the entire 250m. 

8. Once you complete the 100% 250m interval, hit the MENU/BACK button

9. More Options 

10. Memory

11. Magnifying Glass

12. Identify your 100% effort interval (probably the bottom one if it was your last full 250m) and record the time

My Score: _______

Estimating 1RM from Multi-rep max equation:

1RM (estimated) = [(0.03 x repetitions attained) + 1.0] × weight used

Example: 3RM = 315 pounds 

Estimated 1RM = [(0.03 × 3 repetitions) + 1.0] × 315 lb.

Estimated 1RM = 1.09 × 315 = 343 lbs

Strength warm-up protocol:

Perform a general warm-up first

Estimate your 70, 80, and 90% maxes prior to initiating the test

Perform 5-10 repetitions at 20-30% 1RM

Perform 5-10 repetition at 40-50% 1RM

Perform 3 repetitions at 60%

Perform 3 repetitions at 70% (rest 2 minutes)

Perform 2 repetitions at 80% (rest 3 minutes)

Perform 1 repetition at 85% (rest 3 minutes)

Perform 1 repetition at 90% (rest 3-4 minutes)

Perform 1 repetition at 95% (rest 3-5 minutes)

Continue increasing the weight gradually by 2-3% until a 1 rep max has been established

1 Rep Max Back Squat

Record your current 1 rep max back squat in pounds.

If you know your 2-10 rep max, you can use the above formula to estimate your 1RM:

Unit: lbs

My Score: _______

Military Press

Record your current 1 rep max military press in pounds.

If you know your 2-10 rep max, you can use the following formula to estimate your 1RM:

Unit: lbs

My Score: _______