Score Notes on Taking the Site Score Male Norms Female Norms

Blue: 0-5 mm Blue: 0-10 mm

Orange: 5-10 mm Orange - 10 - 20mm
1 Tricep Red - 10+ mm Red - 20+ mm
Blue - 0-12 mm Blue - 0-12 mm
Orange - 12-20 mm Orange - 12-20 mm
2 Subscap Red - 20+ Red - 20+
Blue - 0-10 mm Blue - 0-10 mm
Orange - 10-20 mm Orange - 10-20 mm
3 Midaxilla Red - 20+ mm Red - 20+ mm
Blue - 0-10 mm Blue - 0-10 mm
Orange - 10-20 mm Orange - 10-20 mm
4 Iliac Red - 20+ mm Red - 20+ mm
Blue - 0-10 mm Blue - 0-10 mm
Orange - 10-20 mm Orange - 10-20 mm
5 Umbilical (2cm above belly button) Red - 20+ mm Red - 20+ mm
6 Calf NA NA
7 Thigh NA NA

Male/Female Any Medical Issues At Time of Assessment or Past?

Age
Weight
Midsection Sum 0
 Specific Test Right Arm/Leg Left Arm/Leg Dif b/w R/L Major Outlier
Squat - no weight
Split Squat - no weight
Step Up - no weight
Toe touch
Active Straight Leg Raise
Scratch

Specific Test Looking for Observed

Supine Bridge - right leg hip shift or not
Supine Bridge - left leg Hip shift or not

Specific Test Test Minimum Observed Difference

Prone Plank 90 Sec
Side Plank - right 90 Sec
Side Plank - left 90 Sec
Supine Bridge - double leg 90 Sec
 Specific Test Test Minimum Observed Difference
Push Up Can they perform?
Sorensen Hold 2 min
Rear foot elevated split squat - no weight -right8 reps/side
leg @ 3010 tempo
Rear foot elevated split squat - no weight - left8leg
reps/side @ 3010 tempo
 Specific Test Test Minimum Goal Weight Observed Difference
Pull Up 3 reps @ 30X0 tempo
Stationary Dip 3 reps @ 30X0 tempo
Rear foot elevated split squat - right leg8 reps @ 30X0 tempo
Rear foot elevated split squat - left leg 8 reps @ 30X0 tempo
Back Squat 3 reps @ 30X0 tempo Bodyweight
Deadlift - female 3 reps Bodyweight
Deadlift - male 3 reps 1.25 times Bodyweight
 Bodyweight
Gender
Age

Weightlifting Weight Compared to Actual % Target Percentage Off

Back Squat (Base) 100%
Front Squat FS/BS 85%
Deadlift DL/BS 125%
Power Clean PC/BS 70%
Power Snatch PS/BS 55%

Front Squat (Base) 100%

Thruster Thr/FS 76%
Squat Clean and Jerk SCJ/FS 90%
Squat Snatch SS/FS 72%

Squat Clean and Jerk 100%

Squat Snatch SS/CNJ 80%

Close Grip Bench Press 100%

Power Clean PC/CGBP 100%
Seated DB x 6 SeatedDB/CGBP 29%

Wtd Pull Up 100%

Close Grip Bench Press CGBP/WtdPU 93%
Strict Press Press/WtdPU 65%
Concept 2 Bodyweight Conversion Calculator Link
OPEX Proprietary Formula for Flywheel Bike Calories based on Bodyweight

Client Client Client Client

Level System Test Metric to track Goal Notes
Score Score Score Score
Include Bodyweight - use
Beginner 10 Min Flywheel Bike Calories Max
OPEX Conversion
Client Client Client Client
Level System Test Metric to track Goal Notes
Score Score Score Score
1 Rep Max Weight Back Squat
Max Weight 1-3 reps = higher NME
Intermediate - rest exactly 10 Min
Max Reps (at tempo) 4+ reps = Low(er) NME
Max Rep Back Squat Unbroken @ 85% of Max Weight @ 30X0 tempo
Intermediate 10 Min Flywheel Bike Calories Max
Feet stay in the straps in
Row 30 Sec
between rounds
- rest 30 Sec
Set 1 - Meters Set 1 - Max Bodyweight <150 -
Row 30 Sec
Set 2 - Meters Set 2 - Max Damper 2
Intermediate - rest 30 Sec
Set 3 - Meters Set 3 - Max Bodyweight 150-180 -
Row 30 Sec
Set 4 - Meters Set 4 - Max Damper 3
- rest 30 Sec
Bodyweight >180 -
Row 30 Sec
Damper 4
Client Client Client Client
Level System Test Metric to track Goal Notes
Score Score Score Score
1 Rep Max Weight Back Squat
Set 1 - Weight Set 1 - Max 1-3 reps = higher NME
Advanced - rest exactly 10 Min
Set 2 - Reps Set 2 - Max 4+ reps = Low(er) NME
Max Rep Back Squat Unbroken @ 85% of Max Weight @ 30X0 tempo
Advanced 10 Min Flywheel Bike Calories Max
Feet stay in the straps in
Row 30 Sec
between rounds
- rest 30 Sec
Set 1 - Meters Set 1 - Max Bodyweight <150 -
Row 30 Sec
Set 2 - Meters Set 2 - Max Damper 2
Advanced - rest 30 Sec
Set 3 - Meters Set 3 - Max Bodyweight 150-180 -
Row 30 Sec
Set 4 - Meters Set 4 - Max Damper 3
- rest 30 Sec
Bodyweight >180 -
Row 30 Sec
Damper 4
Ex. 1
20 Sec Flywheel Bike
Ex. 1 - Calories Ex. 1 - Max
Ex. 2
Advanced Anaerobic Alactic Ex. 2 - Meters Ex. 2 - Max
20 Sec Row
Ex. 3 - Seconds Ex. 3 - Fastest
Ex. 3
150m Sprint
Ex. 1
60 Sec Flywheel Bike for Max Cals

Ex. 2 Ex. 1 - Calories Ex. 1 - Max

Advanced Anaerobic Lactic Power
Row 60 Sec for Max Meters Ex. 2 - Meters Ex. 2 - Max

Ex. 3
Sprint (Run) 300m for Time
Shorter
Shorter Shorter
Ex 1 - 1500m row for Time
Ex 1 - Min + Sec Ex 1 - Fastest
Ex 2 - 6 Min Flywheel Bike for Max Cals
Ex 2 - Calories Ex 2 - Max
Ex 3 - 1 Mile run for Time
Ex 3 - Min + Sec Ex 3 - Fastest
Anaerobic Lactic
Advanced
Endurance Longer
Longer Longer
Ex 1 - 3k Row for Time
Ex 1 - Min + Sec Ex 1 - Fastest
Ex 2 - 2 Mile Run for Time
Ex 2 - Min + Sec Ex 2 - Fastest
Ex 3 - 10 min mixed modal workout with fast enough rep turnover to "dig
Ex 3 - Reps Ex 3 - Max
in"
Aerobic
Ex 1 - Meters Ex 1 - Max
Ex 1 - 60 Min row
Ex 2 - Min + Sec Ex 2 - Fastest
Ex 2 - 10k Run Time Trial
Advanced Aerobic Ex 3 - Calories Ex 3 - Max
Ex 3 - 60 Min Flywheel Bike for Max Cals
Ex 4 - Min + Sec Ex 4 - Fastest
Ex 4 - 40K Cycle Time Trial
Ex 5 - Rounds + Reps Ex 5 - Max
Ex 5 - "OPEX 90 Min AMRAP" - 1300m Row, 20m KB Farmer Carry
(53#/35#) per hand, 15 Wall Walk, 42 Double Unders