0 – Baseline
Free!
To finish this simple physical test, you must complete in this order:
- 500 meters row
- 40 Air squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
RX
This is the RX version of this dare, no weights 🙂 If it is still too easy for you, you can use a weighted vest.
SCALED
You can rest your knees on the floor when doing push-ups and use bands to help you with the pull-ups.
This easy WOD should be completed by an intermediate athlete in 5 to 8 minutes.
Description
This is a simple WOD to test your performance and also to test our platform. And although this time we won’t send you a medal for getting it, a new badge will be added to your profile.
Check the how-to videos before starting the workout:
Row
Air squat
Sit-up
Push-up
Pull-up
For a repetition to be valid, it must meet the following minimum requirements.
Row
- You must start with the machine stopped at 0m
Air squat
- The hip should be lower than the knee in the bottom position (break parallel).
Sit-ups
- Feet soles must be together during the hole move. Touch the ground with both hands to start the move at overvead position.
Push up
- The hands should be slightly separated from the width of the shoulders at chest height.
- Place your feet hip-width apart and keep them parallel.
- The lower back should not be curved excessively.
Pull-up
- Your chin must be above the bar.
