Monday 11th July 2016 – TEST WEEK

10th July 2016


As some of you may remember at the beginning of the year we had our first test week of 2016, the purpose of this week is to undertake a number of different physical tests across the main fitness domains, these workouts are all recordable and measurable. The purpose of this week is to gain an understanding of your current strengths and weaknesses in the box, whilst also creating and recording some benchmarks that we can re-visit and re-test periodically. Below is a summary of the energy systems that we will be testing this week.

Absolute Strength: This can be defined as the maximum amount you can lift for 1 rep. We will test this a couple of times this week including completing the Crossfit Total.

Explosive Power: This can be defined as your ability to produce maximal force, think max height or distance jumps.

Alactic Power/Endurance: This is your ability to maintain explosive power for extended durations. Maximum power output will generally fade after 10-20 seconds, imagine attempting multiple sets of movements in this time domain with adequate rest between repetitions.

Lactic Power: This is the ability of your lactic system to produce power. This will involve trying to produce as much power as possible for between 30-60 seconds before the power output is reduced.

Lactic Endurance: This is your ability of your lactic system to produce power over extended periods. Basically how long can you work in/around your anaerobic threshold, sounds a lot like the Crossfit workout Fran! I wonder if that will be included this week?

Power Endurance: This is your ability to produce high levels of power (force, work etc) at a high rate over an extended period of time. We will test these across a couple of different Crossfit open workouts, which have different time domains.

One final note, it is great practice to record and track your workouts and achievements such as Rep maxes, gymnastic capabilities, PB’s and classic Crossfit workout times and results. That way when these workouts and movements are repeated you can gauge how much you have improved!

We would just like to give a shout out to Reebok Crossfit Thames who program a very similar and successful test week, their program provided the inspiration for us to adopt the concept in the gym.

Good luck, record your results and lets get that PB bell ringing!


Absolute Strength

  • In 20 mins find your 1 RM Front Squat

Alactic Test: In 20 mins in pairs

  • Push Ups 8 x 15 secs on 30 secs off
  • 1 min change over
  • WallBalls 8 x 15 secs on 30 secs off
  • 1 min change over
  • Pull Ups / Ring Rows 8 x 15 secs on 30 secs off

*score = overall reps for each movement e.g. 100/100/100

*1 person goes then partner goes straight after both making sure that get there own 30 sec rest. Both should have 15 secs where they are resting together. Each section should take 5.45, 1 min rest, then change movements







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