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FromWell + Good: A fun way to measure all your gains in the gym.
To get a perfect score on the SRT (10 points total!
You also lose one point each time you put your hand on your thigh for support.
Complete the SRT and total your score.
Goal:Final score of 8 or more points.
Vertical Jump: Assess Lower-Body Power
How To:Complete 10 reps then take a brief rest.
Start with your feet slightly wider than your hips.
Send your hips back, and bend your knees.
Jump straight up, then land in the same position that you started in.
(check that your knees do not collapse inside of your sneakers when you land.)
Goal:Average woman: Jump around 15 inches off of the ground.
Average man: Jump around 20 inches off of the ground.
Your toes should point either straight forward, or slightly out.
Send your hips back, bend your knees and lower down.
Goal:Average woman: Complete 10 reps holding 20kgs.
Average man: Complete 10 reps holding 32kgs.
ensure your middle fingers are parallel to each other and the insides of your elbows are facing each other.
There should be a straight line from your shoulders to your hips.
Bend your elbows and lower down until your shoulders are in line with your elbows.
Push up to your plank position.
Your elbows should maintain a 45-degree angle away from your body.
Goal:Average woman: Complete 5 reps. Average man: Complete 10 reps.
5.
Lower down until your knee and thigh make a 90-degree angle.
Be sure to keep your opposite leg relaxed.
(ensure your knee does not collapse inside your sneaker.
Your back stays in a neutral position; it does not round or arch.)
Goal:Complete 8 reps on each leg.
Place one foot in the resistance band, and grab the bar with your palms facing towards you.
Push your foot into the band to help your pull yourself up.
You should finish with your chin above the bar.
Slowly lower to the starting position.
Goal:Average woman: Complete 5 reps with a 2-inch resistance band.
Average man: Complete 10 reps without a band.
Farmers Carry: Assess Overall Work Capacity
How to:Hold two kettlebells, one in each hand.
Keep your shoulders back, and let the kettlebells hang down toward the floor.
Goal:Walk for 100 yards holding your body weight in kettlebells.
Level 1: Start lying on your side, elbow directly in line with your shoulder.
Push down into your elbow and lift your hips.
Level 2: Add a leg lift.
Lift your top foot 6 inches off of the other foot.
At either level, check that your hips don’t sag or rotate.
Goal:Hold this position for 2 minutes on each side.
This test consists of 20-meter sprints followed by a brief rest.
It assesses an individual’s aerobic system, as well as the ability to recover from repeated exercise.
Before you begin, set a marker at 0 meters, 5 meters, and 25 meters.
Then follow the cues on the app to complete your test.
Goal:Average woman: Reach Level 14 or higher.
Average man: Reach Level 16 or higher.
Goal:Receive a rating of “Average” or above.
