Unlock superhuman potential by mastering movement fundamentals and four essential tests.
Test 1: Endurance
Can you complete 80 push-ups in 3 minutes?
This sounds a lot easier than it is. You essentially need to perform 27 push-ups per minute. Break them down into chunks or just try to do them all at once – we’ll leave it up to you.
PERFECT FORM: Keep your hips up to make sure your body is straight from shoulders to toes.
Test 2: Power
Can you do 50 jump squats in 2 minutes?
You’ll start strong and finish all over the place with this one. Jump squats are renowned for having a cliff-like drop-off point: one minute they’re a breeze, the next, you’re horizontal.
PERFECT FORM: Drop your hamstrings almost to your calves, then take off at least 10cm from the floor.
Test 3: Cardio
Can you do 40 squat thrusts in 1 minute?
This one’s all about speed: engage your core and glutes to control the lateral movements backwards and forwards. You’ll need a towel at hand. Don’t expect to look good in your video.
PERFECT FORM: Spring your legs back, tense, then kick them forwards without dropping at the hips.
Test 4: Strength
Can you perform 20 no-rest clap push-ups?
Ever tried clap push-ups? How about 20 in a row? It’s a true marker of explosive strength in your upper body. Perform 20 a few times a week to see dramatic improvements.
PERFECT FORM: As your chest nears the floor, launch upwards and clap under your chin.