NAME CURRENT BODYWEIGHT AGE GENDER START

INSERT MALE OR BODYWEIGHT

ABSOLUTE STRENGTH FEMALE Date
MOVEMENT START 85% % OFF RETEST
Back Squat
Front Squat #VALUE!
Deadlift #VALUE!
Power Clean #VALUE!
Clean #VALUE!
Power Snatch #VALUE!
Snatch #VALUE!
Snatch Balance 1rm #VALUE!
Snatch Balance 3rm #VALUE!
Close Grip Bench #VALUE!
Seated Behind Neck Press #VALUE!
Push Press #VALUE!
Push Jerk #VALUE!
Split Jerk #VALUE!
Seated DB x 6 #VALUE!
Wtd Pull Up #VALUE!
Standing Press #VALUE!
DB Ext Rot x 8 #VALUE!
Powell DB x 8 #VALUE!
Prone Row 6RM @ 30X2 #VALUE!
Split Squat x 8 #VALUE!
Goblet Squat 20RM (male) #VALUE!
Goblet Squat 20RM (female) #VALUE!
Dip (male) #VALUE!
Dip (female) #VALUE!
Chin Up (male) #VALUE!
Chin Up (female) #VALUE!

RELATIVE STRENGTH Date

MOVEMENT START TARGET OFF RETEST
UPPER BODY PULL
Strict Pull Ups 0
Kipping Pull Ups 0
Kipping Chest to Bar 0
Strict Muscle Ups 0
Kipping Muscle Ups 0
HORIZONTAL UPPER BODY PUSH HOR
Push Ups 0
HR Push Ups 0
Strict Dips - Straight Bar 0
Kipping Dips - Straight Bar 0
Strict Ring Dip 0
Kipping Ring Dip 0
 VERTICAL UPPER BODY PUSH VER
Strict Handstand Push Ups 0
Kipping Handstand Push Ups 0
Strict Parallette HSPU - 13" 0
Kipping Parallette HSPU - 13" 0

EST/BATTERY WORK SYSTEM START SCALE Date

WORKOUT SCORE RETEST
90% Power Clean 8 min AMRAP CP BATTERY
90% Squat Clean 8 min AMRAP CP BATTERY
77% Squat Snatch 25 Rep CP BATTERY
50 Strict Chin Up (then 2 min rest) CP BATTERY
(after 2 min rest) 50 Strict HSPU CP BATTERY
AMRAP Muscle Ups (then) CP BATTERY
(then) finish 30 MU for time CP BATTERY
AMRAP T2B (then) CP BATTERY
(then) finish 100 T2B for time CP BATTERY
30sec Row get an idea 100.00%
30sec Row get an idea #DIV/0!
30sec Row get an idea #DIV/0!
30sec Row get an idea #DIV/0!
10min AB get an idea
100m run ALACTIC
Max Wattage (AB) ALACTIC
Max Wattage (Row) ALACTIC
60 sec AB LACTIC POWER
400m Run FT LACTIC POWER
60 sec Row 50 LACTIC
DU POWER
500m row (then rest 90 sec)
10 burpees
15-12-9 LACTIC
w/ OH
clap
PC 115/75lbs
(after 90 sec rest) 500m row 40 DULACTIC
Burpee w/ OH
1 mile run 10
Clapburpees
LACTIC w/ OH
1k Row clap LACTIC
2k Row 30
3 DU
-rest
RFT10LACTIC
min-
FT
10
x2 min AMRAP
burpees w/ OH
Power Clean Burpee (Set 1) 25
250mKBS Row70/53lbs
LACTIC
10
clapcal
25 row w/ OH
Burpees
Power Clean Burpee (Set 2) 15
10 KBS 70/53lbs
DULACTIC
20 KBS 70/53lbs
clap
25
DU/Burpee 10 burpee
burpees
LACTIC w/ OH
15
clapKBS
KBS/Burpee LACTIC
250m
10 DURow
Row/KBS/Burpee AMRAP 5 RFT
rest LACTIC
12min
10PSN
18
7 burpees
min AMRAPw/ OH
155/105lb
Row/KBS/Burpee (Set 1) x3
FT
clap
15 BJSDLACTIC
24/20"
7*Women
HSPU start at
Row/KBS/Burpee (Set 2) 21
12 C2BLACTIC
S2OH
55RPM
14 Alt 115/75
men
pistols start
Row/KBS/Burpee (Set 3) 9
lbThruster
at 60RPM.
LACTIC
* Start RPM off of
100/70lbs
9 T2B
PS/HSPU/Pistol Increasing
their LACTIC
10min 1AB
RPM
15 C2B
every set
18 min AMRAP RPM Average
LACTIC
15 Thruster
10 min Box Jump SD Increasing
9 C2B LACTIC1 RPM
2 min set
every AB
Push/Pull 21 Thruster
rest LACTIC
1 min
AB RPM Step Test AEROBIC
3min AB
10 RFT Row Burpee repeat to failure
AEROBIC
rest 3min
3min AB Pace count AEROBIC
repeat to failure
 Increasing 1 RPM
every set

3min AB
rest 3min

5k Run repeatAEROBIC
to failure
10k Run AEROBIC
250cal AB FT AEROBIC
15 wall ball 20/14
5k Row 90min
15 hangAMRAP
10'/9' AEROBIC
power
40k Road Bike 1300m
15 KB
snatch row
swing
AEROBIC
75/55
15
15 KB
wall swing
walk
1.5k Swim 53/35
15 burpee
53/35 AEROBIC
60
15 double
200m
box under
Farmer
jump step
10k Row 60
15
15 double
hang
wall under
power
AEROBIC
ball 20/14
Walk
15 box
down
15 32/24kg
jump
jump step
24"/20"
boxAEROBIC step
60 min Row snatch
10'/9'
42 DU
down 75/55
24"/20"
60 double
down
15 under
24"/20"
burpee
90 min AMRAP 15
60
15 hang
doublepower
under
AEROBIC
burpee
15
15 KB
wall
snatch swing
ball 20/14
75/55
CV1 15 KB
hang
53/35 swing
power
AEROBIC
10'/9'
15 burpee
53/35
CV2 snatch
15
60 wall 75/55
ball
AEROBIC
double 20/14
under
15
15 box
hangjump
power step
10'/9'
15
snatch 75/55 step
box jump
CV3 down AEROBIC
24"/20"
CV4 down
15 wall
15 24"/20"
KBAEROBIC
swing
ball 20/14
CV5 53/35 AEROBIC
10'/9'
15 burpee
OPEX MOVE RETEST
STABILITY STRENGTH START NOTES STABILITY STRENG
Toe Touch
Squat
Lunge
FLR
Reverse Bridge
ASLR (L)
ASLR (R)
Side Bridge (L)
Side Bridge (R)
Scratch
RELATIVE STRENGTH START RELATIVE STRENGT
Sorenson
Anterior Sorenson
Push-Up @30X1
BW Lunge x5 per leg
BW RFESS x8 per leg
ABSOLUTE STRENGTH START ABSOLUTE STRENG
Pull-Up @30X1
45* Ring Row @30X1
Dip @30X1
45* Foot Supprted Straight Bar Dip
 1
START STRENGTH CONTINUUM
BODYWEIGHT ABSOLUTE STRENGTH STRENGTH SPEED SPEED STRENGTH
Date Date DATE DATE CURR
85% RETEST 85% RETEST 85% RETEST 85% WEIGHT 85%
BS 315
FS 279
DL 375
PC 235
Clean 235
PS 165
Snatch 165
Sn Bal
Sn Bal x3
CGBP 245
BTN Press 145
PP 179
PJ
SJ 225
DB Press
WPU
Press 145
Ext Rot
Powell
DB Row
RFESS
GS
GS
DIP (M)
DIP (F)
PULL (M)
PULL (F)

DATE DATE DATE CURRENT INITIAL IN

RETEST RETEST RETEST REPS TARGET % OFF STRENGTH
UPPER BODY PULL
0
0
0
0
0
HORIZONTAL UPPER BODY PUSH
0
0
0
0
0
0
 VERTICAL UPPER BODY PUSH
0
0
0
0

Date DATE DATE CURRENT

RETEST RETEST RETEST SCORE SCALE
RETEST RETEST RETEST CURRENT
STABILITY STRENGTH SCORE

RELATIVE STRENGTH

ABSOLUTE STRENGTH
ONTINUUM
SPEED STRENGTH ABSOLUTE SPEED
CURRENT
COMPARED TO ACTUAL % TARGET %OFF
100% 100% 0%
FS/BS 89% 85% 4%
DL/BS 119% 125% -6%
PCL/BS 75% 66% 9%
FS/CL 84% 90% -6%
PSN/BS 52% 51% 1%
SN/CL 70% 80% -10%
DSN/SN 110% #VALUE!
3DSN/SN 100% #VALUE!
BS 78% 66% 12%
CGBP 59% 64% -5%
CGBP 73% 95% -22%
CL 90% #VALUE!
CL 96% 105% -9%
CGBP 29% #VALUE!
CGBP 87% #VALUE!
WTD Pull Up #DIV/0! 65% #DIV/0!
CGBP 10% #VALUE!
CGBP 10% #VALUE!
Body Weight 45% #VALUE!
Body weight 33% #VALUE!
Body weight 60% #VALUE!
Body weight 50% #VALUE!
Body weight 33% #VALUE!
Body weight 20% #VALUE!
Body weight 33% #VALUE!
Body weight 20% #VALUE!

INITIAL INSIGHTS
STRUCTURE ENERGY SYSTEMS
Tests Past Try Actual
1RM Thruster
30 Squat Cleans FT: 225/155
AMRAP- UB Strict C2B
AMRAP- UB SHSPU
AMRAP- UB Kipping CTB
AMRAP- UB Kipping HSPU
AMRAP- UB T2B
AMRAP- UB BMU
AMRAP- UB RMU
30 RMU FT
20 sets of 5 UB C2B
1-12 UB T2B Ladder
1-12 UB C2B Ladder
30 Burpee BMU FT
AMRAP
AMRAP 5- 10-SHSPU
dSHSPU (-10"/-
6")
AMRAP 10- Burpee RMU
30-20-10 (HSPU/RMU/RC)
30/500m
15-12-9 x2 PC/Burpee
Thruster/Burpee/PC/Burpe
e
5RFT:7/7/14
"Push/Pull"
10RFT: 500m Row/15
Burpees
ups/15 Thrusters/15
Burpees
AMRAP 10- 10 SS
(95/65)/10
27-21-15-9-C2B
Row/Thruster/Burpee
FT: 2k Row/500 DU/150,100
Cal AB 20- 2k Row/100
AMRAP
Burpee/AMRAP DU
BJSD/KBS/Burpees/Thruste
rs
7RFT: 10 T2B/20 WB/40 DU
Assault Bike Cal Assault
10 min Max Past Try Actual
Bike
20 min Max Cal Assault
Bike
3 minute Max Cal Assault
Bike
300 Cal Assault Bike For
Time
50
MaxCalWattage
Assault on
Bike For time
Assault
Bike
10 Sec Mac Cal
20 Sec Max Cal
Rower Past Try Actual
Row 10000m For time
Row 1000m For time
Row 2000m For time
Row 30 minutes Max Cal
Row 5000m For time
Row 500m For time
Row 60 minutes Max Cal
Running Past Try Actual
1 mile run
100m run
1k run
3k run
400m run
5k run
800m run
Full Marathon run
Half Marathon run
Gymnastics Level 1 Level 2 Level 3
Ring Muscle
Up 20/16 15/12 10/8
Bar Muscle
Strict Up
Muscle 20/16 15/12 10/8
Up 8/6 6/4 4/2
CTB Pull Ups 50/45 40/35 30/25
TTB 50/45 40/35 30/25
Stict HSPU 30/25 25/20 20/15
Kipping HSPU
Handstand 55/45 45/35 35/25
Walk 150' 100' 50'

Weightlifting Level 1 Level 2 Level 3

Snatch 275/185 250/160 225/135

Clean 350/230 325/210 300/190
Jerk 350/230 325/210 300/290
Back Squat 475/315 440/265 405/215
Front Squat
Overhead 405/275 375/245 345/215
Squat 350/235 325/205 300/185
Shoulder Press 225/145 205/130 185/115
Deadlift 550/365 525/335 500/305

Conditioning Level 1 Level 2 Level 3

1 Mille Run 5:30/6:15 6:00/6:45 6:30/7:15

5k Run 19:00/20:00 22:00/23:00 25:00/26:00
2k Row 6:30/7:20 6:50/7:35 7:10/7:50
5k Row 17:30/19:00 18:30/20:00 20:00/21:30
10 Min AB 200/150 175/125 150/100
 Taking the Site
Score Score Male Norms 20mm
mm Female Norms
1 Tricep Redmm
20 - 10+ mm 20
Redmm
- 20+ mm
2 Subscap Red - 20+
20 mm Red - 20+
20 mm
3 Midaxilla Red - 20+ mm
20 mm Red - 20+ mm
20 mm
4 Iliac
(2cm above Red - 20+ mm
20 mm Red - 20+ mm
20 mm
5 belly button) Red - 20+ mm Red - 20+ mm
6 Calf NA NA
7 Thigh NA NA
of Assessment
Male/Female or Past?
Age
Weight
Midsection
Sum 0