I have had lots of people ask what our Hall of Pain singlet challenge is... heres the test. All standards listed so please dont ask questions that are clearly answered within the test protocol, any thing that remains unclear please ask away. VDF 12 rights of passage: -must all be completed within 24 hours. Kettlebells: ●100× Snatch (single bell at 1/4 of your bodyweight+ Bell may be placed down and unlimited hand changes are allowed. 5min time cap) ●50× Long Cycle (Two bells each at 1/4 BW+ Rest can be taken in rack position but bells may not be placed down. 5min time cap) ●100× Swings (One kettlebell at 1/2 BW+. Bell may be placed down. Only head high swings will count. 5min time cap) Bodyweight: ●Max pullups (Minimum standard is 20reps for males and 8reps for females. All reps must be dead hang no leg movement. chin must go OVER bar. 2min time cap) ●Pushups (Minimum standard is 60reps for males and 30reps for females. Reps are on toes, chest to touch ground, hips and thighs must not touch. Body planked, no movement of upper body independent of lower. 2min time cap) ●Pistol squats (Minimum standard is 40reps for males and 30reps for females. Crease of hip must break parallel, elevated foot must not touch ground. 2min time cap) Barbell: ●Front squat (20reps @ BW. Hips must go bellow knee hight. Knees and hips fully locked at the top. 2min time cap) ●Suitcase deadlift (60reps @ 2/3 BW. Unlimited hand changes allowed. Hips and knees fully locked at the top. 2min time cap) ●Push press (60reps @ 1/2 BW. Legs may assist in movement. Knees, hips and elbows must be locked at the top of movement. Bar must return to touch chest. Ears must be visible forward of arms at the top of movement. 2min time cap) Cardio: ●500m ski (Males= sub 1:40, females= sub 2mins) ●5km row (sub 20mins) ●Asscault Bike (Female 120cals in 10mins Male 140cals in 10mins) Ideal markers for VDF people to achieve: ●Triathlon (500m ski +1000m Assault bike +500m row) Males= sub 5mins, Females= sub 5min30sec ●Double bodyweight deadlift. ●2000m row sub 7mins ●Ground to over head with body weight sandbag/keg.
Posted on: Thu, 22 Jan 2015 09:44:44 +0000
Trending Topics
Recently Viewed Topics
© 2015