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A Reminder of the MadLab Benchmarks


A few months back I put up a post about the benchmarks we will be using at the gym for the foreseeable future. With the website change, that post seems to have disappeared. 

Here is a quick reminder of the benchmarks we will be using to track measure the fitness of our clients. 

Conditioning: 
 
400m Ball Run 
1 Min Max Cal Assault Bike
2km Row
100m Row
1 Mile Run
50 Cal Assault Bike
 
Classics: 
 
Grace
Fran
Jackie
Tabata Squats
Elizabeth
Nate
 
Lifting:
 
3RM Front Squat
3RM Back Squat
3RM Bench Press
1RM Deadlift
1RM Press
1RM Weighted Pull Up
 
Weightlifting:
 
Max Clean and Jerk
Max Snatch
Max Clean
Max Jerk
Max OHS
Olympic Total
 
Gymnastics:
 
Max Pull Ups in 1 min
Max HSPU in 1 min
Max Rope Climbs in 1 min 
Max Muscle Ups in 1 min
Max Double-Unders in 1 min
Max Alternating pistols in 1 min
 
The goal is to provide everyone an opportunity to have an exposure to these tests once per week over the course of the year. 
 
These are the metrics we want you guys tracking and using to measure your improvements in strength, gymnastics, skill and overall fitness. 
 
Coach Tom