NEW FLEX TESTS & Running Subs

Flex Tests
​(Optional for the ESPC Warrior Standards)

• SMB Tuck & Hold
• Monkey Bars
• Peg Board
• Rope Climb
• 1000 Skips
• BULLIT Buddy Carry 95/135 lbs

1 mile Run Subs

• 3 mile Bike
• 2000m Row
• 40 Floors Stairclimber

5k Run Subs

• 9.3 mile Bike
• 6300m Row
• 125 Floors Stairclimber

Warrior challenge club TESTS

Smart Muscle Board 30 Second Tuck & Hold

• Be sure to have feet, board and clock all visible on the video.
• Test must begin on "GO" so athletes cannot find a 30 second block that best suits them
• Level I - Eyes Open, Pegs In
• Level II - Eyes Open, Pegs Out
• Level III - Eyes Closed, Pegs In
• Level IV - Eyes Closed, Pegs Out

Pull-Ups

• Begin from straight arm dead hang position.
• Pull-Up finishing with chin above bar before returning to a full-extended arm position.
• If elbows remain flexed on the athletes. bottom position the rep does not count.
• If chin does not reach above the bar the rep does not count.
• No butterfly pull-ups allowed.
• Minor kipping is at coaching teams discretion.

Push-Ups

• Begin in Front Leaning Rest Position.
• Athletes chest must make contact with flattened BULLIT Filler at bottom of movement to count.
• Arms must fully extend at top of rep to count.
• Athletes can rest in UP position
• If any part of athletes body touches ground (except hands & Feet) before the 2min is up the test is over.

Sit-Ups

• Begin in the UP position with arms crossed in-front with thumbs in contact with clavicles 
• Athletes will go down so that their shoulder blades make contact with the floor
• If the athletes thumbs come off their clavicles the rep does not count. 
• If the athlete returns to the UP position before their shoulder blades have touched the floor the rep does not count
• Athletes can anchor their feet during 2min

Dips

• Begin with extended arms and on GO go down to a depth where the athletes humerus bone (upper arm) is parallel with earth before returning to the extended arm position
• If athletes shoulder and elbow are not parallel with earth at the bottom of movement the rep does not count.
• If athlete does not fully extend at top of movement the rep does not count.
• Athlete can only touch dip bars. If they touch anything else the test is over.

Rope Climb

• Please note! It is more important for athletes new to rope climbing master the down phase prior to climbing to the top!
• This is a FLEX Test

Peg Board

• This is a FLEX Test

Dead Bar Hang

• Once on the bar athletes cannot touch anything with the bar with their hands
• Athletes can re-grip as many times as possible so long as they do not touch down at any point.
• As soon as athlete comes off the bar and touches down the test is over

Monkey Bars

• This is a FLEX Test

300 Yard Shuttle Run

• Mark out 25 Yard distance
• Athletes must run down and back a total of 6 times resulting in 300m
• if the athlete does not touch or go past the line a 5 second penalty will be added
• if the athlete fails to touch or go past two lines in a row they will be disqualified.

Double Unders

• Tip: Jump twice as high and turnover twice as fast!

1000 Skips

• This is a FLEX Test

6 Lifts: Bench Press

• The bar must make contact with the torso before returning to the extended arm position.
• If the athlete receives assistance prior to the extended arm position the rep does not count

6 Lifts: Deadlift

• The athlete must finish with knees and hips fully extended and shoulders behind the bar for the rep to count
• If athlete drops bar prior to the finish position the rep does not count
• No straps are allowed

6 Lifts: Back/Front Squat

• Athletes can do Front or Back Squats
• Athletes must achieve a depth of thighs parallel with earth or deeper for the rep to count
• If athlete receives any assistance prior to returning to the fully extended position the rep does not count.

6 Lifts: Power Clean

• Bar with weight begins on the ground
• Athlete must catch the bar in a front rack position with elbows in-front of the bar and knees and hips fully extended to count
• If athlete drops bar before reaching fully extended position with elbows in-front the rep does not count

6 Lifts: Push Jerk

• Athletes must finish with bar overhead with arms fully extended, upright with knees and hips fully extended. 
• Athletes can use a push-press.

6 Lifts: Power Snatch

• With a wide grip the athletes bar with weight begins on the ground and finishes overhead with extended arms, upright with knees and hips fully extended.

1 mile BULLIT Run

• Athletes can carry by any method they prefer however burden carry is the most advantageous. 
• Women must have a bag that weights 25lbs minimum 
• Men must have a bag that weights 45lbs minimum

BULLIT Buddy Carry

• Athletes must pick up on their own with no assistance
• If athlete puts down the bag at any point that ends the test and the distance recorded to that point is the result
• Women 95lbs
• Men 135lbs