The below workout is taken from the program itself, is to be followed from left

to right, top to bottom and is designed primarily for muscle building, strength
development and can be used as a very effective tool to boost fat loss and
overall performance conditioning. 

(50'S) STRENGTH & CONDITIONING SPEED TEST

 
EXERCISE LOAD REPS REST TIME NOTES

1 BARBELL 100% 50 NO REST START TIMER

DEADLIFT BODYWEIGHT

2 CLAP PUSHUP 100% 50 NO REST  

BODYWEIGHT

3 BARBELL 60% BODYWEIGHT 50 NO REST  

POWER CLEAN

4 EZ BAR CURL 25% BODYWEIGHT 50 NO REST  

5 UPRIGHT DIP 100% 50 NO REST  

BODYWEIGHT

6 BOX JUMP 100% 50 NO REST  

BODYWEIGHT

7 BARBELL SQUAT 70% BODYWEIGHT 50 NO REST  

8 FORWARD 25% BODYWEIGHT 50 NO REST  

DUMBBELL
LUNGE

9 LEG PRESS 120% 50 NO REST

BODYWEIGHT

10 LEG EXTENSION 50% BODYWEIGHT 50 NO REST RECORD TIM

COMPLETE TEST / RECORD TIME / RE-TEST EVERY 4 WEEKS

LOAD - Is based on a set percentage of your bodyweight. 

To calculate the load you should use for each exercise, use this simple
formula;

Bodyweight (kg or lbs) x Percentage (as .decimal)

EXAMPLE;
If my bodyweight was 75kg (165lbs) and the load for the exercise stated '60%
BODYWEIGHT' I would use the following formula;

75 x 0.60 = 45kg
OR
165 x 0.60 = 100lbs