The eleven tests

Eleven numbers you either hit or you do not.

The number beside each test is the Standard rung, the top one. Open any test for all four rungs, the form rules, the two mistakes that cost people a level, and how to move up.

Get the printable card

Strength

Can you produce force, and control it?

6 tests

01 Push-up 50 unbroken 02 Pull-up 8 strict pull-ups 03 Squat 20 goblet squats · 32 kg / 70 lb 04 Kettlebell swing 100 swings · 24 kg / 53 lb · under 5 min 05 Turkish get-up 24 kg / 53 lb each side 06 Loaded carry 60 seconds · 2 × 32 kg / 70 lb

Control

Can you hold a position, and stay on your feet?

2 tests

07 Hollow hold 60-second hollow, plus 45 seconds side plank each side 08 Single-leg stand 20 seconds each leg, eyes closed

Mobility

Can you get into the position in the first place?

2 tests

09 Deep squat hold 3 minutes, and you can reach one arm overhead and rotate without falling out of it 10 Overhead reach Hang from a bar, then press overhead with no rib flare

Engine

Can you keep going?

1 test

11 Conditioning 6 × 3-minute rounds, 1 minute rest, last round as strong as the first

How scoring works

Your level is your weakest test, not your best one.

Fifty push-ups and a ten second balance does not make you Standard. It makes you Foundation with a very good push-up. The whole point of eleven tests is that a body is only as useful as its worst link, and the worst link is usually the one nobody trains.

Start here instead

The channel

Every test, on camera, at every rung.

Filmed from the angle that actually shows the form, with the thresholds on screen. Retest days eight weeks apart, numbers unedited.

Subscribe on YouTube