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1

STRENGTH

3RM BENCH PRESS

This is a specific repetition maximum (RM) test to prove what you can push for 3 reps. The goal is to push as heavy as you can for 3 continuous reps.

2

SPEED

40 YARD DASH

Beginning at the start line, race down a 40-yard lane as quickly as you can. The timer automatically starts when the timing system is triggered by your movement and finishes when your chest crosses the finish line triggering the timing system. The goal is to go as fast as you can.

3

VERTICAL

VERTICAL JUMP TEST

Standing on the Hawkin Dynamics Forceplates, place your hands on your hip, as the screen turns white, jump as high as you can without bringing your knees up. The goal is to jump as high as possible.

4

POWER

20M SLED PUSH

Using the Torque Tank M1 and at a resistance level of 2 for Women with 40kg weight plates & 3 for Men with 60kg weight plates, push the sled is pushed over a 20-metre course at maximum speed. The goal is to go as fast as you can.

5

AGILITY

AGILITY STAR DRILL

6 light pods will be strategically placed in a star shape, beginning in the centre of the star, you will be required to tap the pod with your foot when it lights up and then race to tap the next pod that lights up. The goal is to tap out 15 pods in the fastest possible time.

6

COGNITION

REACTION INTELLIGENCE WALL

6 light pods will be positioned on a vertical wall and you must tap out as many blue coloured pods as possible in 30 seconds. Pods either expires after 2.5 seconds or when a distraction pods of a different colour is tapped. The test will immediately end after 3 foul strikes. The goal is to tap out as many pods in 30 seconds without fouling out.

7

STAMINA

PULL UP BEEP TEST

You are to do pull-ups in a smooth motion follwing the tempo of the beeps from the metronome. Jerky motions, swinging of body, and kicking or bending the legs are not permitted, and the last rep with proper form will be taken as the final score. The goal is to complete as many pull-ups as possible paced according to the beeps.

8

ENDURANCE

BEEP TEST

You are to pace your run according to the beeps. During the test, if the line is not reached before the beep sounds, you will be given a fault and must continue to run to the line, then turn and try to catch up with the pace within one more beep. You will be given a warning the first time you fail to reach the line (within 2 metres) and eliminated if you fail to reach the line subsequently. Your score is the number of rounds (20m) completed before you are unable to keep up with the beeps. The goal is to pace yourself well and complete as manly rounds as you can.

RULES & FAQS

For questions regarding prizing, training, and anything else UA, click here.