Movements & Standards

The first table below are the key competencies which you will benchmark yourself against. The programme will be developing your capacity across a broad range of movements and skills. It’s important to review your progress at regular intervals throughout the year, these will feature in the programme as “Progress Days”, a chance for you to test your current capability to the max. Once you’ve met all the standards for a particular level e.g. Health, you will be able to progress to the next level, Fitness, and begin following the programming at this standard. From time to time the standards may change slightly.

The second table is a collection of movements and skills with instructional videos. There are no standards or benchmarks which you will need to attain, these are for your reference. Studying these will help improve your technique. And, remember, if there’s something not on the list, email us and we will add it on.


THE STANDARDS

Competencies where female and male standards are different will be noted with the following colour coding.

Female / Male

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COMPETENCY HEALTH FITNESS PERFORMANCE
[su_button url=”https://youtu.be/C_VtOYc6j5c?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Air Squat[/su_button]  15 Unbroken 100 Unbroken 150 Unbroken
[su_button url=”https://youtu.be/qDcniqddTeE” target=”blank” background=”#f50000″ left=”yes”]Pistol[/su_button]  –  2 Each leg  5 Each leg
[su_button url=”https://youtu.be/jFoMqU5xns4″ target=”blank” background=”#f50000″ left=”yes”]Pull up[/su_button] Assisted pull up

Must be able to pull 75% of BW

 5 10
[su_button url=”https://youtu.be/gGS9SKNqAK4″ target=”blank” background=”#f50000″ left=”yes”]Push up[/su_button] 5 with elevated hands 10 20
[su_button url=”https://youtu.be/SKxN7HPgsHI” target=”blank” background=”#f50000″ left=”yes”]Headstand Hold[/su_button] 5 Second hold 1 Minute hold 1 Minute  hold
[su_button url=”https://youtu.be/qH3J6Y3kOHI” target=”blank” background=”#f50000″ left=”yes”]Handstand Hold[/su_button]  N/A 1 Minute

Wall supported

 30 Seconds
 [su_button url=”https://youtu.be/eERwCQHZqfA?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G” target=”blank” background=”#f50000″ left=”yes”]Dip[/su_button]  Assisted dip

Must be able to push 75% of BW

 5 10

Ring dip is desirable

  [su_button url=”https://youtu.be/IJZpz5C1dAA” target=”blank” background=”#f50000″ left=”yes”]Toes to Bar[/su_button] 3 Knees to elbows  10 15
   [su_button url=”https://youtu.be/lE_z2wvC4oI” target=”blank” background=”#f50000″ left=”yes”]Box Jump[/su_button] 18 inch 24 inch 30 inch
[su_button url=”https://youtu.be/TU8QYVW0gDU” target=”blank” background=”#f50000″ center=”yes” desc=”In a minute”]Burpee[/su_button]  10  20 26
 [su_button url=”https://youtu.be/Zyvusyli-UU” target=”blank” background=”#f50000″ left=”yes”]Double Under[/su_button] 50 Single skips  50  100
[su_button url=”https://youtu.be/-_zTytmHM94?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G” target=”blank” background=”#f50000″ left=”yes”]Turkish Get Up[/su_button] 6kg 12kg KB 20kg KB
[su_button url=”https://youtu.be/vdezTMulJ-k” target=”blank” background=”#f50000″ left=”yes”]Kettlebell Swing[/su_button]  10 reps @ 12kg/16kg 20 reps @ 20kg/24kg  20 reps @ 24kg/32kg
[su_button url=”https://youtu.be/ultWZbUMPL8″ target=”blank” background=”#f50000″ left=”yes”]Back Squat[/su_button] 30kg/50kg  70kg/100kg 90kg/125kg
[su_button url=”https://youtu.be/m4ytaCJZpl0?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Front Squat[/su_button]  25kg/45kg 60kg/90kg 80kg/115kg
[su_button url=”https://youtu.be/RD_vUnqwqqI?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Overhead Squat[/su_button] 30kg/50kg 50kg/70kg
 [su_button url=”https://youtu.be/aea5BGj9a8Y” target=”blank” background=”#f50000″ left=”yes”]Thruster[/su_button] 15kg/20kg 40kg/60kg 55kg/70kg
[su_button url=”https://youtu.be/op9kVnSso6Q?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Deadlift[/su_button]  30kg KB 80kg/100kg 110kg/150kg
[su_button url=”https://youtu.be/xe19t2_6yis?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Strict Press[/su_button] 20kg/30kg 30kg/40kg 40kg/50kg
[su_button url=”https://youtu.be/X6-DMh-t4nQ?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Push Press[/su_button]  30kg/40kg 40kg/60kg  55kg/80kg
[su_button url=”https://youtu.be/V-hKuAfWNUw?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj” target=”blank” background=”#f50000″ left=”yes”]Push Jerk[/su_button]  – 50kg/70kg  65kg/90kg
[su_button url=”https://youtu.be/EKRiW9Yt3Ps” target=”blank” background=”#f50000″ left=”yes”]Clean[/su_button]  – 40kg/60kg 60kg/85kg
 [su_button url=”https://youtu.be/4YJ_L7jqgoA” target=”blank” background=”#f50000″ left=”yes”]Clean & Jerk[/su_button]  –  40kg/60kg 60kg/85kg
 [su_button url=”https://youtu.be/9xQp2sldyts” target=”blank” background=”#f50000″ left=”yes”]Snatch[/su_button]  – 30kg/40kg  50kg/70kg
  [su_button url=”https://youtu.be/S7HEm-fd534″ target=”blank” background=”#f50000″ left=”yes”]500m Row[/su_button]  2:15/2:00 1:55/1:45  1:45/1:35
[su_button url=”https://youtu.be/S7HEm-fd534″ target=”blank” background=”#f50000″ left=”yes”]1000m Row[/su_button]  4:45/4:25  4:15/3:50  3:55/3:30
[su_button url=”https://youtu.be/S7HEm-fd534″ target=”blank” background=”#f50000″ left=”yes”]2000m Row[/su_button]  10:00/9:30 8:30/9:00 8:00/7:30
 [su_button url=”https://youtu.be/shwi2MfxSok” target=”blank” background=”#f50000″ left=”yes”]1 Mile run[/su_button] 9:30/8:30 7:00/6:00 6:30/5:45
 [su_button url=”https://youtu.be/shwi2MfxSok” target=”blank” background=”#f50000″ left=”yes”]5km Run[/su_button] Complete without stopping 25:00/23:00 20:00/18:30
 [su_button url=”https://youtu.be/shwi2MfxSok” target=”blank” background=”#f50000″ left=”yes”]10km Run[/su_button]  – 60:00/55:00  50:00/45:00

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