THE STANDARDS

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WHERE DO YOU RANK AMONG THE BEST?

4 WORKOUTS

2 Minute Pushup Test
Max Pull-Up Test
2 Minute Squat Test
2 Minute Ab Test

WHERE DO YOU RANK?

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TESTING NORMS
2 Minute Pushup Test

THE PUSH-UP TEST MEASURES UPPER BODY STRENGTH OF THE "PUSH" MUSCLES.  PLACE YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET CAN BE TOGETHER OR UP TO 12 INCHES APART.  YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES, WHEN YOU VIEW FROM A SIDE PROFILE. 

BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND.  RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. 

IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REP WILL NOT COUNT.

YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT.  

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Max Pull-Up Test

THE PULL UP TEST MEASURES UPPER BODY "PULL" STRENGTH.  THE PULL UPS ARE PERFORMED FROM A DEAD HANG (ARMS FULLY EXTENDED AND LOCKED, BODY MOTIONLESS, FEET OFF THE FLOOR)

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THE GRIP CAN BE ANY OF EITHER PALMS FACING FORWARD OR TO THE REAR OR FACING EACH OTHER.

FROM THE STARTING POSITION, A PULL UP IS PERFORMED WITHOUT EXCESSIVE BODY MOTION (NO JERKY KIP UP MOTIONS PERMITTED OR IMMEDIATE DISQUALIFICATION WILL OCCUR) AND THE BODY IS LIFTED UNTIL THE CHIN HAS CLEARED THE TOP OF THE BAR.  THE BODY IS THEN LOWERED IN A CONTROLLED MANNER UNTIL YOUR ARMS ARE FULLY EXTENDED OR LOCKED OUT. ONE COMPLETE PULL UP IS COUNTED WHEN THE ATHLETE'S ARMS ARE LOCKED OUT.

RESTING IS ALLOWED IN THE UP OR DOWN POSITION AS LONG AS FEET REMAIN OFF THE GROUND.  YOU MAY NOT REST YOUR CHIN ON THE BAR AT ANY TIME.

YOUR LEGS MAY NOT BE RAISED ABOVE YOUR WAIST.  WHIPPING, KICKING, KIPPING OF THE BODY OR LEGS, OR ANY LEG MOVEMENT USED TO ASSIST THE PULL UP IS STRICTLY PROHIBITED.

THIS IS NOT A TIMED EVENT.  WHEN YOU CAN NO LONGER PERFORM A PROPER PULL UP, THE EVENT IS TERMINATED.

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2 Minute Squat Test

THE SQUAT TEST MEASURES LOWER BODY STRENGTH.  STAND FACING A WALL. RAISE YOUR ARMS IN AN ARMS CROSSED POSITION WITH ARMS PARALLEL TO THE GROUND.  YOUR ELBOWS SHOULD BE 2 INCHES AWAY FROM A WALL.

YOU WILL SQUAT TO A POSITION JUST BELOW PARALLEL (KNEES BEND WITH AN ANGLE SMALLER THAN 90 DEGREES).  ANY SQUAT NOT PERFORMED PROPERLY WILL NOT COUNT. YOU ARE NOT PERMITTED TO TOUCH THE WALL AT ANY POINT IN THE SQUAT.

YOU MUST PERFORM A FULL SQUAT WITH YOUR KNEES FULLY EXTENDED AT THE TOP OF THE MOVEMENT.  YOUR FEET SHOULD BE SHOULDER WIDTH APART AND UP TO 4 INCHES WIDER ON EITHER SIDE OF THE FOOT.

YOU MAY USE A BENCH OR BOX THAT ALLOWS YOU TO TOUCH YOUR BUTTOCKS TO THE BENCH AS LONG AS YOU ARE PERFORMING A SQUAT WITH A LESS THAN 90 DEGREE ANGLE IN YOUR KNEES (BELOW PARALLEL SQUAT).  YOU MAY NOT BOUNCE OFF THE BENCH IN ANY WAY NOR BOUNCE OFF YOUR CALVES.

YOU ARE ONLY PERMITTED TO REST AT THE TOP OF THE SQUAT MOVEMENT.  YOU ARE NOT PERMITTED TO SIT OR REST ON ANY BENCH OR BOX.  YOUR FEET MUST REMAIN IN RELATIVELY THE SAME POSITION FOR THE DURATION OF THE 2 MINUTES.

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2 Minute Ab Test

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABS AND HIP-FLEXOR MUSCLES.  ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. 

 

YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS DO NOT NEED TO TOUCH THE GROUND. 

 

BEGIN RAISING YOUR UPPER BODY FORWARD TO THE VERTICAL POSITION.  AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND.

 

A REP WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE.  ANY INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. 

 

THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. 

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