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How Fit Are You? | Tier 1 Fitness Test



Our goal is to help YOU live a great life.  

Developing and maintaining professional relationships, immersing yourself into our community, being accountable to your Coach for Life, and big FUN are all parts of the equation we use to help you live a great life.

Developing a well-rounded fitness that allows you to enjoy anything that you encounter day-to-day is important to us.

With the help of our business mentors, The MadLab Group, we developed fitness tests to help determine which areas of your fitness need improvement so that you are more prepared for anything that life may throw your way.



Check them out and good luck with your training!

Test #1: 400 meter Ball Run

This test is pretty straight forward.  After a thorough warm-up (we suggest the TREBEL Endurance Warm-up at a minimum), you take a Wall Ball and cover 400 meters in as little time as you can.  The ball may not be set down for the duration of the run.  We conduct this test outdoors, where changes in terrain, unpredictable weather changes, and that pesky ball that you are holding help us to challenge and test your overall fitness.

Progressions for Tier 1 Fitness Test #1: 400 meter Ball Run:

Life: 400 meter Walk/Run for time

Fitness: 400 meter Ball Run (14/8#) for time

Performance: 400 meter Ball Run (20/14#) for time


Test #2: Max Pull-ups

Another straight forward test.  Perform as many Pull-ups as possible without assistance and without letting go from the bar.  Each repetition starts and ends hanging from a bar with arms fully extended.  The middle part of the movement is reached when your chin arrives fully up and above the bar.  For the Fitness progression of this test, no/minimal change in angle of your hips and knees is permitted (no kipping).  Once you have performed 3 reps (or more) for the Fitness progression of this test (max Strict Pull-ups), then you are permitted to move on to the Performance progression of this test (max Pull-ups) where kipping is allowed.

Progressions for Tier 1 Fitness Test #2: Max Pull-ups:

Life: Max Bar Hang for time

Fitness: Max Strict Pull-ups for reps

Performance: Max Pull-ups for reps




Test #3: Max Push-ups

Perform as many consecutive Push-ups as possible. Each rep starts and ends with the arms fully extended.  The middle part of the movement is reached when your chest touches the floor. The body is to be held in a solid plank position for the duration of the test.  The test is over when the plank position is broken or any rest takes place anywhere other than the "plank" position.  Hands are to be placed no wider than thumbs under the shoulders.  If the thighs touch the floor the test is over as well.

Progressions for Tier 1 Fitness Test #3: Max Push-ups:

Life: Max Front Leaning Rest for time

Fitness: Max Push-ups for reps

Performance: Max Push-ups for reps




Test #4: Tabata Air Squats

Perform 8 rounds of 20 seconds of Air Squats, and 10 seconds of rest.  Each Air Squat starts and ends standing with the knees and hips fully extended.  The middle part of the movement is reached when the hip crease falls below the level of the knee, while maintaining heels touching the floor and no/minimal foot movement.  We will count Air Squat repetitions in each round. Score is least amount of Air Squats performed in any of the 8 rounds.

Progressions for Tier 1 Fitness Test #4: Tabata Air Squats:

Life: Tabata Assisted Air Squats for reps (no more than 5 reps during each interval)

Fitness: Tabata Air Squats for reps

Performance: Tabata Air Squats for reps




Group Class Programming for Wednesday, August 9th, 2017:

1. Squat Snatch 3-3-2-2-2-1-1-1-1-1
*pause for 3 seconds at SN7 on every rep
*perform 10 Cossacks Squats after every set
*perform 30 sec. seated shoulder flexion after every other

2. Squat Clean & Split Jerk 3-3-2-2-2-1-1-1-1-1
*perform 10 Bent Shoulder Extension Pull reps after every set




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TREBEL's Professional Coach Development Program
Prescription For A Great Life | Part 4
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