Cat 1.) Stability & Cardiopulmonary

Sub Max VO2 Max ml/kg/m

Using a treadmill and heartrate monitor walk as fast as you can for 1 mile or 1.61 kilometers with a good straight posture.
record your final heartrate in the last 10 seconds of your walk and the time it took to complete it.

Formula

Figure 1: 0.388 x Age
Figure 2: 0.17 x Weight (Kgs)
Figure 3: 3.265 x Duration (mins)
Figure 4: 0.156 x Heart Rate

Total Score: Fig 1 + 2 + 3 + 4 = X

VO2 Max: 139.168 – X
(Milligrams per Minute)
+ 6.318 for Males



1 Mile Run min
Using a treadmill run 1 mile or 1.61 kilometers as fast as you can with good posture



Shoulder Wall Slide

Squat Depth

Body Row Hold

Prone Knuckle Hold

Side Plank

Straight Arm Side Plank

1 Leg Pike Squat

Hand Stand

Pike Sit

Planche Tuck & Planche

Human Flag Tuck & Human Flag

Cat 2.) Strength

Deadlift

Push Up

Squat

Body Row
The Body Row has the same criteria as the Body Row Hold listed above in the Stability & Cardiopulmonary category, the only difference being that it is a dynamic exercise of repetitions which lift to an elbow angle of less than 90 degrees each time.

Sit Up


Military Press


Pull Up


Inverted Wall Press & Hand Stand Press

Cat 3.) Power & Skill

Clean & Jerk

Pull Up Clean

Note; To measure the Pull Up Clean, first take your 'Calf Raise Reach Height' as described above in the PFL Chart Key, then measure the bar height to which you can perform the discipline. Now divide the bar height by your c.r.r.h and times by 100 to convert into a percentage of your c.r.r.h, this is your score!

Vertical Jump

Note; To finish what I was saying, the difference between the two heights measured is your score!

Clap Push Up


2 Leg Long Jump


1 Leg Split Jump

Cat 4.) Speed Agility & Quickness

Shark Skill Test

Davies Test

100m Sprint
Mark yourself out a start and a finish line covering 100 meters or use an available running track.
Set yourself up in the traditional starting position with finger and thumb on the start line and a staggered crouch. You will also need a timekeeper at the finish line with a timing devise to start you off and time your sprint.