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.
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
Body Row Hold
Prone Knuckle Hold
Straight Arm Side Plank
1 Leg Pike Squat
Planche Tuck & Planche
Human Flag Tuck & Human Flag
Cat 2.) Strength
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.
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!
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
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.