Benchmark Week Spring 2024 - Wednesday
MovementLink’s Benchmark Week
IN ADDITION TO THE MOBILITY WE DO IN CLASS,
Perform 10+ Minutes of Mobility, at Home, Every Day
Your lifestyle habits are what make you are fit, functional, and healthy.
Air Bike (Cadences for Rogue Echo Bike)
Rower (Paces for Concept2 Rower)
Section 2: Upper Body Strength Testing
Take your pick between a 1 Rep Max or a 5 Rep Technical Max Bench Press
1 RM - Testing Maximal Strength
1 RM Rep and Set Timing
4 @ 55% - 22:00
3 @ 65% - 20:00
2 @ 75% - 18:00
1 @ 80% - 16:00
1 @ 85% - 13:30
1 @ 90% - 10:30
1 @ 95% - 7:00
1 @ 100% - 3:30
1 @ 100%+ - 0:00
5 RTM - Testing Strength Endurance and a very good correlate for estimating maximal strength.
5 RTM Rep and Set Timing
5 @ 40% - 21:00
4 @ 55% - 18:00
3 @ 65% - 15:00
2 @ 70% - 12:00
2 @ 75% - 9:00
5 @ 80% - 5:00
If 80% was not 5 RTM,
5 @ 85% - 0:30
Record whether you performed a 1 RM or 5 RTM and your heaviest weight for re-testing in the future.
Benchmark Levels Explained HERE
Section 3: Bodyweight Strength Endurance Testing
Max Set of Strict Pull-ups
This is a great time to attempt your first pull-up during prep time, but for this max set, select an exercise where you may be able to get at least 5 reps.
Record your pull-up variation and your total reps for re-testing in the future.
