You will weigh-in prior to the start of your heat. You will go through the following tests in order.  The heat will move from test to test as a group.  You will have 2-3 attempts with each test.  You may use any testing area to warm-up prior to your heat starting.

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You should warm-up and go through dynamic stretches in preparation for this test, about 15-30mins prior.

1. You must start with both feet and hands behind the starting line.
2. You may start in a standing position, 3-point stance, or 4-point stance.
3. The timing system will start on your movement.
4. Make sure to stay relaxed and run through the finish line.
5. You will have two attempts.

Our advice for starting position:  Start in whatever position you’re most comfortable running out of. If you haven’t practiced starting in a 3-point stance, we don’t advise doing it during the test.

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Training for this test will improve full body power & strength.

1. This is a 1 rep max conventional stance deadlift test.  You will get 3 attempts, but you don’t have to take all three.
2. Before competition day, know the weight you want your first attempt to be. If you’re unsure, please consult with a Powerlifting coach or athlete.
3. You may warm-up on the equipment, prior to start time.
4. A judge will give you a ready command and a down command. Afterwards, the judge will inform you if your lift was successful or not.  A unsuccessful lift example: if you use your legs to “ramp” the bar up. RAMPING    HITCHING
5. Belts ARE allowed.
6. Hand wraps and  lifting suits are not allowed.

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Whether you have hops or not, training for this test will help you develop and improve the fast twitch muscles of the lower body and if you’re interested in developing size of your legs or glutes, know fast twitch fibers are larger when compared to slow twitch.

1. This test begins with measuring your reach.
2. You will have 2 attempts to jump your highest.
3. This is a two footed static jump, no step.

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The “hand release” movement of this movement better allows us to control the quality of the movement person to person.

1. Starting position will be in the up position on your toes with arms extended.
2. When the test begins, you will then lower your body all the way down to the ground, lift both hands briefly off the ground and return to the starting position, that’s one rep.
3. You can stop during the 2 minutes to rest whenever needed.
4. If you don’t lift your hands at the bottom of the movement, the rep will not be counted.
5. If you don’t fully extend your arms returning to the start position, the rep will not be counted.

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Training for this test will help you develop and improve the power you can create with your upper body.

1. You will begin this test with the ball at the line.  Women will use a 6lb ball and men will use an 8lb ball.
2. The throw will be measured where the ball initially hits.
3. You cannot use your legs to create momentum in the throw. The throw starts with the ball on the ground. Watch the video for more explanation.
4. You will have two attempts.

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Training for this test not only works the fast twitch muscles of the body, but also adds in multi-directional movement which can be valuable if you primarily only train in a linear fashion.

1. Begin this test centered on the middle cone with one hand on the ground.
2. The clock will start on your movement, so go when you’re ready.
3. You can start any direction.
4. You will have two attempts.

1. Row 1000 meters as fast as you can for time.
2. You can set the damper setting at whatever you’d like.
3. Please have an idea of where you want the damper set before event day.