Test of Courage

 

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Test of Courage – Testing Your Proficiency 

E4L Academy has created a list of challenges which we call – Test of Courage. The Test of Courage is designed to test your human endeavour, including your physical abilities, mindset, and proficiency in a variety of skills and utilising a variety of tools.  These have been developed from research revolving around military conditioning and other specific human development programs.

The Test of Courage is a progressive testing program with three levels of competency – Recruit / Leader / Professional.  The Test of Courage is completed by all E4L Academy Pro candidates as part of their assessment and training.  On successful completion of all 2 levels of theory, 2 levels of practical application and a series of personal skill testing including completion of 12 of 32 the Tests of Courage, one may then obtain the official certification and the subsequent honour associated with the E4L Academy Pro certification process.

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The Test of Courage is also held bi-annually to test those who wish to complete the challenges in a competitive and community based environment.

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A Test of Courage is a ritual event that marks a person’s transition from one status to another. A Test of Courage explore and highlight various notable milestones in an individual’s life.

The Test of Courage will prove your worth, your skill and your strength.  The tests have been developed to determine your overall ability and to ensure you meet specific standards in all areas of fitness, including mental strength, physical strength, conditioning, agility, and balance.

You will endure 12 of 32 tests which cover a series of different training techniques.

The techniques are all covered in the E4L Academy Training Certification Level 1: Bodyweight, Kettlebells, PowerBags, Barbell, Dumbbells, Unconventional Tools, Suspension and Battle Rope.

Following is a list of all 32 tests. Includes a description, rules, and standards. There are three levels of competency: Recruit, Leader and Professional. In order to qualify and obtain permission to directly attempt the Professional class, you’ll need to send us a video or prove otherwise your capacity to perform the Professional Standard in at least three different complete tests. If not, you’ll need to attempt the Test of Courage in the Recruit and Leader class, meeting all Recruit and Leader standards to gain access to the Professional level.

All E4L Academy Professional candidates and participants will obtain a full video based profile page to legitimise their efforts during the Test of Courage and highlight their successful attempts at all challenges and successful acquisition of all certifications.  This will be your profile of legitimacy.

Kettlebell – Test of Courage

Powerbag – Test of Courage

Bulgarian Bag – Test of Courage

Mace – Test of Courage

Club – Test of Courage

Unconventional Tools – Test of Courage (Tyres / Maces / Clubs / Kegs)

Barbell – Test of Courage

Battle Rope – Test of Courage

Bodyweight – Test of Courage

Dumbbell – Test of Courage

Suspension – Test of Courage

Plyometrics & Speed – Test of Courage

Kettlebell – Test of Courage

DOUBLE LONG CYCLE

The Kettlebell Single Long Cycle is a primary Kettlebell Sport (Girevoy Sport) movement that will test your full-body strength and endurance. Men in the Pro class will need to use double 24kg kettlebells. Leader men will need to use double 16kg kettlebells. Recruit men will need to use 12kg kettlebells. Pro women will use double 16kg kettle bells. Leader women will use double 12kg kettlebells. Recruit women will use double 8kg kettlebells. Perform as many Long Cycle (Clean & Jerk) reps in 5 minutes. If you set down the weight, your set is finished.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 16KG x2 12KG x 2 8KG x 2 50 50 50

Other Details: If you set down the weight, your set is finished.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 24KG x2 16KG x 2 12KG x 2 50 50 50

Other Details: If you set down the weight, your set is finished.

SINGLE LONG CYCLE

The Kettlebell Single Long Cycle is a primary Kettlebell Sport (Girevoy Sport) movement that will test your full-body strength and endurance. Men in the Pro class will need to use a single 24kg kettlebell. Leader men will need to use a single 16kg kettlebells. Recruit men will need to use 12kg kettlebells. Pro women will use a single 16kg kettle bells. Leader women will use a single 10kg kettlebells. Recruit women will use a single 8kg kettlebell. Perform as many Single Long Cycle (Clean & Jerk) reps in 10 minutes. If you set down the weight, your set is finished.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
10 Mins Max 16KG x1 10KG x 1 8KG x 1 100 100 100

Other Details: Switch of hands is allowed once with one touch down. If you set down the weight twice, your set is finished.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
10 Mins Max 24KG x1 16KG x 1 12KG x 1 100 100 100

Other Details: Switch of hands is allowed once with one touch down. If you set down the weight twice, your set is finished.

ALTERNATING DOUBLE RACK REVERSE LUNGE

The Alternating Double Rack Reverse Lunge Test is a 2-minute full-body strength endurance test. Men in the Pro class will need to use double 24kg kettlebells. Leader men will need to use 20kg kettlebells. Recruit men will need to use 14kg kettlebells. Pro women will use double 16kg kettle bells. Leader women will use double 12kg kettlebells. Recruit women will use double 8kg kettlebells. Perform as many Alternating Double Rack Reverse Lunge reps in 2 minutes. If you set down the weight, your set is finished.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
2 Mins Max 20KG x2 12KG x 2 8KG x 2 25 Reps (Each Side) 25 Reps (Each Side) 25 Reps (Each Side)

Other Details: You can’t put the weight down.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
2 Mins Max 24KG x2 20KG x 2 14KG x 2 25 Reps (Each Side) 25 Reps (Each Side) 25 Reps (Each Side)

Other Details: You can’t put the weight down.

SINGLE SNATCH 

The Single Kettlebell Snatch Test is commonly used in popular kettlebell certifications as graduation requirement. It is a 5-minute full-body power endurance test. Men in the Pro class will need to use single 24kg kettlebell. Leader men will need to use a 16kg kettlebell. Recruit men will need to use 12kg kettlebell. Pro women will use a 16kg kettle bell.  Leader women will use an 12kg kettlebell. Recruit women will use 8kg kettlebell. Perform as many Single Kettlebell Snatch reps in 5 minutes. You may set the bells down and switch hands as many times as you like during the test.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 16KG x1 12KG x1 8KG x 1 100 Reps 100 Reps 100 Reps

Other Details: You may set the bells down and switch hands as many times as you like during the test.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 24KG x1 16KG x1 12KG x 1 100 Reps 100 Reps 100 Reps

Other Details: You may set the bells down and switch hands as many times as you like during the test.

POWERBAG – Test of Courage

POWER BAGS 

The Power Bag Get Up is a dynamic, full body strength and conditioning exercise that will test every muscle in your body. Pro men will need to use 25kg. Leader men will use 20kg. Recruit men will use 15kg. Pro Women will use 20kg. Leader women will use 15kg. Recruit women will use 10kg. Perform as many Heavy Get Ups as possible in 5 minutes. You may switch sides and put the bag down as many times as you like during the test.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 20KG 15KG 10KG 35 Reps 35 Reps 35 Reps

Other Details: You can put the weight down at any time and switch sides.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 25KG 20KG 15KG 35 Reps 35 Reps 35 Reps

Other Details: You can put the weight down at any time and switch sides.

BULGARIAN BAG – Test of Courage

BULGARIAN BAG SPIN 

The Battle Bag Spin Test incorporates a movement commonly used in Bulgarian Bag training. The focus of overhead rotational strength is not commonly trained with other implements and can pose to be a very challenging new addition to your training. Pro men will need to use 17KG.  Leader men will use 12KG. Recruit men will use 8KG. Pro women will use 12KG. Leader women will use 8KG. Recruit women will use 5KG.  Perform 150 Battle Bag Spins as fast as possible. You may switch directions and put the bag down as many times as you like during the test. Your score is the total amount of time it takes to complete the reps.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 150 12KG 8KG 5KG 3.30 Mins 3.30 Mins 3.30 Mins

Other Details: You may switch directions and put the bag down as many times as you like during the test.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Standard Pro Standard Leader Standard Recruit Standard
Max 150 17KG 12KG 8KG 3.30 Mins 3.30 Mins 3.30 Mins

Other Details: You may switch directions and put the bag down as many times as you like during the test.

SHOULDERING SQUAT 

The Bulgarian Bag Shouldering Squat Test requires a full-body explosive pull followed by a full range shouldered squat with a heavy bag. The combination of the high power demand of the pull phase and the strength required to stabilize the unilateral load of the shouldered bag is sure to humble the strongest of competitors. Pro men will need to use 22kg. Leader men will use 17KG. Recruit men will use 12KG. Pro women will use 17KG. Leader women will use 12KG. Recruit women will use 8KG. Perform as many Shouldering Squats as possible in 2 minutes. You may switch sides and put the bag down as many times as you like during the test.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
2 Mins Max 17KG 12KG 8KG 50 50 50

Other Details: You may switch shoulders and put the bag down as many times as you like during the test.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
2 Mins Max 22KG 17KG 12KG 50 50 50

Other Details: You may switch shoulders and put the bag down as many times as you like during the test.

STEEL MACE – Test of Courage

MACE 360

The Steel Mace 360 is an iconic, ancient exercise involving a rotational movement. While it requires excellent wrist, elbow, and shoulder mobility, as well as core strength, performing maximal repetitions in 5-minutes also requires grip and forearm strength. Since you can’t put down the weight during the test, there is never a second where you won’t be working.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 7KG 4.5KG 3KG 150 150 150

Other Details: You can’t put the mace down.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 9KG 7KG 4.5KG 150 150 150

Other Details: You can’t put the mace down.

OVERHEAD SQUAT 

The Steel Mace Overhead Squat test requires shoulder and hip mobility, core strength/stability, and full body endurance. Making the test even harder is the off balanced nature of the Steel Mace, forcing you to stabilise the weight through further core engagement. You are required to do 100 repetitions as quickly as possible. While the weight would not be considered “heavy,” the form requirements and off balance weight make it difficult.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 7KG 4.5KG 3KG 5.00 Mins  5.00 Mins 5.00 Mins

Other Details: You can put the weight down. Amateur is done with weight on shoulders.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 9KG 7KG 4.5KG 5.00 Mins 5.00 Mins 5.00 Mins

Other Details: You can put the weight down. Amateur is done with weight on shoulders.

PADDLE SWING 

The Paddle Swing is a rotational Steel Mace exercise involving an explosive hip movement to blast the weight from the side of your lower body to a locked-out position overhead. During the 100 repetitions that you are required to do for this test, you’ll engage your obliques and serratas in a way that few other exercises can. Efficiency in this exercise requires a well-timed and coordinated full body movement.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 9KG 7KG 4.5KG 3.00 Mins 3.00 Mins 3.00 Mins

Other Details: Switch as many times as you want.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 11KG 9KG 7KG 3.00 Mins 3.00 Mins 3.00 Mins

Other Details: Switch as many times as you want.

STEEL CLUB – Test of Courage

CLOCK SQUAT

The Clock Squat Test utilises the Steel Club in a way that it truly excels. No other tool makes lateral swinging motions as accessible as the club. Pro men will need to use a 11KG steel club.  Leader men will use a 9KG steel club. Recruit men will use a 7KG steel club. Pro women will use a 9KG steel club.  Leader women will use a 7KG steel club. Recruit Women will use a 4.5KG steel club. Perform as many Clock Squats as possible in a 5-minute period of time. You may rest the club on your shoulder to rest as many times as you like during the test but may not set the club on the ground or the test is over. The total number of counted repetitions will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 9KG 7KG 4.5KG 100 100 100

Other Details: You can’t put down the weight.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
5 Mins Max 11KG 9KG 7KG 100 100 100

Other Details: You can’t put down the weight.

ALTERNATING PULLOVER CAST 

The Alternating Pullover Test will require not only shoulder mobility but stability along the front line of the body to avoid loading the spine. It is a full-body exercise that will challenge grip and co-ordination. Pro men will need to use a 20KG steel club. Leader men will use a 11KG steel club. Recruit men will use 7KG steel club. Pro women will use a 11KG steel club. Leader women will use a 7KG steel club. Recruit women will use a 4.5kg steel club. Perform 50 Alternating Pullovers on each side as fast as possible. You may rest the club on your shoulder or on the ground as many times as you like during the test. The total amount of time it takes to complete the test will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 11KG 7KG 4.5KG 4 Mins 4 Mins 4 Mins

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Recruit Weight Pro Standard Leader Standard Recruit Standard
Max 100 20KG 11KG 7KG 4 Mins 4 Mins 4 Mins

Other Details: Can’t contact body during pull over or at the back of the rep.

ALTERNATING FRONT PRESS LUNGE 

Core and shoulder stability are going to be tested on the Alternating Front Press Lunge Test. Being able to lock out the arms at shoulder height while supporting the club in an upright position requires a lot of these two attributes. What will also contribute to a good performance in this test is timing. Pro men will need to use a 16KG steel club.  Leader men will use a 11KG steel club. Pro women will use a 7KG steel club. Leader women will use a 4.5KG steel club. Perform 25 Front Press Lunges on each side as fast as possible. You may rest the club on your shoulder or on the ground as many times as you like during the test. The total amount of time it takes to complete the test will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 7KG 4.5KG 2.30 Mins 2.30 Mins

Other Details: Knee must touch the same time as elbow lockout.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 16KG 11KG 2.30 Mins 2.30 Mins

Other Details: Knee must touch the same time as elbow lockout.

SUSPENSION – Test of Courage

LAWNMOWER ROW

The Lawnmower Row is a rotational conditioning drill that has excellent carry over into martial arts. The test requires that you complete as many repetitions as you can within 5-minutes. The variation of the exercise you’ll be using involves an explosive hip movement from a lying position combined with a rapid pulling movement with both hands.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 80 50

Other Details: Shoulder has to touch the rope. Grab single ring.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 80 50

Other Details: Shoulder has to touch the rope. Grab single ring.

SINGLE LEG BURPEE 

The 5-Minute Single Leg Burpee Test will challenge your conditioning like few other drills can. Having one leg elevated in the Battle Rings while the other is working places a high demand on rotational stability. Perform as many repetitions as possible aiming to balance the work on each side in the 5-minute work set. The total number of counted repetitions will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 60 40

Other Details: Full push up, jump must leave the ground.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 80 50

Other Details: Full push up, jump must leave the ground.

OBLIQUE CRUNCH TEST 

The Suspended Oblique Crunch Tuck test is a core strength, hip flexibility, and conditioning drill. You’ll be required to perform as many repetitions as you can within 2-minutes, alternating sides with each movement.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 90 60

Other Details: Feet should be under the anchor point at the start while holding a push up position. For each rep, your knee should touch your opposite elbow as you raise your hips into the air.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 100 70

Other Details: Feet should be under the anchor point at the start while holding a push up position. For each rep, your knee should touch your opposite elbow as you raise your hips into the air.

BARBELL – Test of Courage

FRONT SQUAT YOUR BODYWEIGHT

This 2-minute test will challenge your strength endurance. Grab a barbell loaded to your bodyweight and front squat it through a full range of motion for as many repetitions as you can over a 2-minute period of time. The crease of the hips must break parallel and each rep will not be counted until full lock out is reached. Once the allotted time has expired or if the bar is set down the test is over. The total number of counted repetitions is your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 20 12

Other Details: Break parallel, once you put down the weight you are done.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 20 12

Other Details: Break parallel, once you put down the weight you are done.

1-ARM SUITCASE DEADLIFT 

The deadlift is a staple strength skill but not everyone has explored the potential benefits of the 1-Arm Suitcase Deadlift. This drill will challenge your lateral stability and fire off the corset of muscle around your spine. Pro men will need to use ⅔ bodyweight. Leader men will use ½ bodyweight. Pro women will use ½ bodyweight.  Leader women will use ⅓ bodyweight. Perform 15 repetitions of the 1-Arm Suitcase Deadlift per side as fast as possible. You may switch sides and put the bar down as many times as you like during the test. The total amount of time it takes to complete the test will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 30 1/2 Bodyweight 1/3 Bodyweight 1.15 Mins 2.30 Mins

Other Details: Must test both sides, weaker side is your score.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 30 2/3 Bodyweight 1/2 Bodyweight 1.15 Mins 2.30 Mins

Other Details: Must test both sides, weaker side is your score.

1-ARM AXLE SQUAT PRESS 

The 1-Arm Axle Squat Press is performed off of a levered axis. This requires a different line of force that conventional exercise that will challenge both the upper and lower body. Pro men will need to use 20KG.  Leader men will use a 11KG. Pro women will use 9KG. Leader women will use 4.5KG. Perform 25 repetitions of the 1-Arm Axle Squat Press per side as fast as possible. You may switch sides and put the bar down as many times as you like during the test. The total amount of time it takes to complete the test will be your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
1 Min Max 9KG 4.5KG 50 50

Other Details: Must touch each hip, and elbows must lock at top.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
1Min Max 20KG 11KG 50 50

Other Details: Must touch each hip, and elbows must lock at top.

BATTLE ROPE – Test of Courage

DOUBLE ROPE SLAM (25 FOOT ROPE)

The Double Rope Slam test involves a coordinated full body movement to produce a wave strong enough to lift the rope 18-inches off the ground. Unlike the Tsunami test, you’ll be using a heavy rope which will require more power to be put into each repetition. Success will depend on your ability to create consistent, powerful waves using your entire body.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
45 Seconds Max 2 Foot 1.5 Foot 60 60

Other Details: Each rep measured by hitting 18″ safety bar on weight cage.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
45 Seconds Max 2.5 Foot 2 Foot 60 60

Other Details: Each rep measured by hitting 18″ safety bar on weight cage.

SINGLE ROPE TSUNAMI SLAM

The 1-Minute Battle Rope Tsunami is a full-body conditioning test that will challenge the abilities of the hardest individuals. Men will use a 2-inch thick, 30 meter long Battle Rope and will walk in 5-feet. Women will use a 1.5-inch thick, 30 metre battle rope and will walk in 2 feet. This test requires more than a full body waving action; it requires that you create a consistent, lasting wave motion, taxing your grip strength, core strength, and overall endurance levels.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
60 Seconds Max 5 Foot Walk 5 Foot Walk 60 60

Other Details: Must get double knot at end of rope off the ground for each rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
60 Seconds Max 5 Foot Walk 5 Foot Walk 60 60

Other Details: Must get double knot at end of rope off the ground for each rep.

IN & OUT WEIGHTED PLANK WALK

The In & Out Plank Walk tests core strength and stability, upper body coordination and agility, and full body conditioning. It involves holding a Plank Position and balancing a Steel Bell on the small of your back while travelling sideways. As you travel sideways, you’ll be required to move your hands from one side of a Battle Rope to the other. The length of the rope is 30 metres and you’ll need to travel to one side then back; if the Steel Bell falls off your back while you’re travelling, you’ll need to put it back in place before progressing.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 30M 20 10 40 Seconds 60 Seconds

Other Details: Must maintain plank and both hands must cross to one side for each rep, double rope set up.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 30M 30 20 40 Seconds 60 Seconds

Other Details: Must maintain plank and both hands must cross to one side for each rep, double rope set up.

BODYWEIGHT – Test of Courage

STRICT PUSH UP

The 2-Minute Max Push Up Test is a staple of physical exams used by the military and law enforcement. Each Push Up rep must be performed with strict form, lowering your body each time to within 2-inches of the ground and locking out your arms at the top. Rest can be taken as many times as necessary during the exam. The total number of counted repetitions is your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 65 45

Other Details: Use 50lb Steelbell as a measure of depth. Lockout at top, shoulder width apart for hands.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
2 Mins Max N/A N/A 100 60

Other Details: Use 50lb Steelbell as a measure of depth. Lockout at top, shoulder width apart for hands.

STRICT PULL UP

The Strict Pull Up Test is another exam that has its roots in the military and law enforcement. Each Pull Up rep must be performed through a complete range of motion from complete arm lock to chin over the bar. Perform as many repetitions as possible without kipping or dropping from the bar. The total number of counted repetitions is your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max Max N/A N/A 8 5

Other Details: Tactical grip, full lock out at bottom, chin over bar at top.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max Max N/A N/A 20 12

Other Details: Tactical grip, full lock out at bottom, chin over bar at top.

PISTOL SQUAT

The Pistol Squat Test will challenge not only strength but balance and flexibility as well. Each repetition must be completed without touching the elevated foot to the ground and must be full range of motion breaking parallel at the bottom and standing completely tall at top. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 60 60

Other Details: Break Parallel. Amateur may use steel mace to assist

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5 Mins Max N/A N/A 75 75

Other Details: Break Parallel. Amateur may use steel mace to assist

 

DUMBBELL – Test of Courage

SWINGING DEADLIFT

The swinging dumbbell deadlift will challenge not only strength but balance, mobility and flexibility. Each repetition must be completed without bending the elbows and must be full range of motion breaking parallel at the bottom and standing completely tall at top with a full vertical extension. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score.

WOMENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 10KG 5KG 5 Mins 5 Mins

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 20KG 10KG 5 Mins 5 Mins

Other Details: Must break parallel with a vertical extension to complete range of motion.

UNCONVENTIONAL – Test of Courage

WATER KEG DRIVER SQUAT

The swinging water keg driver overhead squat will challenge not only strength but your multi-planar rotation, balance, core stability, mobility and flexibility. Each repetition must be completed without bending the elbows and must be full range of motion breaking parallel at the bottom and standing completely tall at top with a full vertical extension. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score.

WOMENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 15KG 11.7KG 5 Mins 5 Mins

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 20KG 11.7KG 5 Mins 5 Mins

Other Details: Must break parallel with a vertical extension to complete range of motion.

SUSPENSION – Test of Courage

SUSPENDED PUSHUP PANTHER

The suspended pushup panther will challenge not only strength but your upper body balance, core stability, mobility and flexibility. Each repetition must be completed with chest to the counting pad and the knee must touch the elbow. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score. You can’t put your knees on the ground at any stage.

WOMENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 50 10KG Vest Bodyweight 5 Mins 5 Mins

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
Max 100 10KG Vest Bodyweight 5 Mins 5 Mins

Other Details: Must touch counting pad and knee must touch the elbow.  You can’t put your knees on the ground at any stage.

PLYOMETRICS & SPEED – Test of Courage

100M

The 100m will determine your ultimate ability to process speed and power.  You must complete the run within the specified times below.

WOMENS STANDARD

Duration

Reps Pro Time Leader Time Pro Standard Leader Standard

1

Sub 14 Seconds Sub 17 Seconds Bodyweight Time Time

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard

1

Sub 12 Seconds Sub 15 Seconds Bodyweight Time Time

Other Details: You must complete the full 100m in length.

400M

The 400m will determine your ultimate ability to process speed and power. You must complete the run within the specified times below.

WOMENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard

1

Sub 100 Seconds Sub 130 Seconds Bodyweight Time Time

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard

1

Sub 90 Seconds Sub 120 Seconds Bodyweight Time Time

Other Details: You must complete the full 400m in length.

600mm BOX JUMPS

The 600mm Box Jump will challenge not only strength and endurance but your leg power, stability, mobility and flexibility. Each repetition must be completed with full lockout at the top of each jump. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score.

WOMENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard
5Mins Max Bodyweight Bodyweight 150 100

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5Mins Max Bodyweight Bodyweight 150 100

Other Details: The total number of counted repetitions is your final score.

BURPEE

The Burpee will challenge not only strength and endurance but your upper and lower body power, stability, mobility and flexibility. Each repetition must be completed with full lockout with a clap behind the head at the top of each jump. Perform as many repetitions as possible in 5 minutes. The total number of counted repetitions is your final score.

WOMENS STANDARD

Duration

Reps Pro Weight Leader Weight Pro Standard Leader Standard
5mins Max Bodyweight Bodyweight 50 30

Other Details: Can’t contact body during pull over or at the back of the rep.

MENS STANDARD
Duration Reps Pro Weight Leader Weight Pro Standard Leader Standard
5mins Max Bodyweight Bodyweight 50 30

Other Details: The total number of counted repetitions is your final score.

Test of Courage2-y