Fitness Standards at Next Level are created for you to see the improvement in your training.
Participation is strictly non-competitive and solely for you to track your own self-improvement!
BASELINE WORKOUTS (BOOT CAMP)
Bodyweight
20 Squats
15 TRX Rows
10 Sit Ups
5 Press Ups
As Many Rounds As Possible in 12 minutes
Track via 'Fit-Score' in Progress Tracker.
High Intensity
a: cal Bike (M: 20, W: 12)
b: 30 Burpees
c: 20 DB Push Press (M: 15kg, W: 10kg)
c: 20 Deadlifts (M: 70kg, W: 40kg)
1 min 30 sec rest between each station (a, b, c).
Score Time Individually & Total
Track via 'Fitness Challenge' in Progress Tracker.
Aerobic / Cardiovascular
1 mile run / 1.6k bike for time
- - - - - - - - - - - - - - - -
Boot Camp programming runs in six week blocks.
During Baseline week you will use Monday and Wednesday to test the end of your current phase then Thursday and Saturday will introduce your next phase of training.
STRENGTH STANDARDS (LIFT & PT)
Grading: Beginner, Intermediate, Advanced, Elite, Ultra Elite
Bodyweight (BW)
Squat
Men: B: 0.7x BW | I: 1x BW | A: 1.5x BW | E: 2x BW | UE: 2.5x BW
Women: B: 0.4x BW | I: 0.7x BW - | A: 1x BW | E: 1.4x BW| UE: 1.8x BW
Deadlift
Men: B: 0.8x BW | I: 1.4x BW | A: 1.9x BW | E: 2.4x BW | UE: 3x BW
Women: B: 0.6x BW | I: 0.9x BW | A: 1.3x BW | E: 1.8x BW | UE: 2.2x BW
Bench
Men: B: 0.5x BW | I: 0.75x | A: BW1x BW | E: 1.5x BW | UE: 2x BW
Women: B: 0.25x BW | I: 0.5x BW | A: 0.75x BW | E: 1x BW | UE: 1.25x BW
Overhead Press
Men: B: 0.4x BW | I: 0.7x BW | A: 1x BW | E: 1.4x BW | UE: 1.7x BW
Women: B: 0.2x BW | I: 0.35x BW | A: 0.5x BW | E: 0.7x BW | UE: 0.9x BW
Testing will run every 6 weeks as part of a PB (Personal Best Week)