PFL Record - Level 7
Levels 5 – 7 will take you steadily towards your peak physical condition, by building on the four categories, with advanced Stability exercises, increased load in strength, distance, height and load in Power & Skill, and Speed and repetitions in SAQ.
Level 7 will place you in the top 0.125%
Population Score: 0.125%
Athletic Score: 2.5%
Level 7 Record Sheet
PDF Download
How to Perform the Level 7 Disciplines
Cardiopulmonary
Sub Max VO2 Max Test
Online Suggestions:
Vo2 Max Calculator (1 Mile Walk)
Formula
Using a treadmill or a marked out 1 mile route, and a heart rate monitor, walk as fast as you can for 1 mile or 1.61 kilometres with a good straight posture.
Record your final heart rate 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
Figure 3: 3.265 x Duration
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
Method
Using a treadmill or a marked out 1 mile route, run as fast as you can from start to finish, and record your time.
Stability
Shoulder Wall Slide
Squat Depth
Ball of Foot Balance
Straight Arm Side Plank
1 Leg Pike Squat
Handstand
Pike Sit
Planche Tuck
Human Flag Tuck
Strength
Deadlift
Push Up
Squat
Body Row
*Note
The Position of the Body Row Hold is the same for the Body Row, except the Discipline is performed by starting with the arms straight, and then pulling up to above a 90 degrees bend in the elbow.
Sit Up
Military Press
Pull Up
Inverted Wall Press
Handstand Press
Power & Skill
Clean & Jerk
Pull Up Clean
Vertical Jump
Clap Push Up
2 Leg Long Jump
1 Leg Split Jump
Speed, Agility & Quickness (SAQ)
Shark Skill Test
Davies Test
100m Sprint
Method
Find a straight, flat strip of land or indoor space. Measure out 100m with a start and finish line.
Have a colleague time you with a stopwatch.
Start however you see fit, either kneeling or crouching, and run the length as fast as you can.
Working on your start and sprint technique can significantly improve your times!
Discipline Description Note Abbreviations
- ml = millilitres (per kilogram of bodyweight per minute)
- sec = seconds
- min = minutes
- m = meters
- cm-wall = centimetres to wall (maximum distance from back of wrist to wall, recorded at shoulder height and at the top of your overhead reach e.g.,10/5)
- c.f = correct form (posture/technique)
- deg = degrees
- deg/sec = degrees for seconds indicated
- % b.w = percent of bodyweight
- reps = repetitions
- 15 sec reps = repetitions in 15 seconds
- 30 sec reps = repetitions in 30 seconds
- % r.h = percent of reach height (standing with feet flat, mark as high as your fingertips can reach)
- - r.h = minus reach height (standing with feet flat, mark as high as your fingertips can reach)
- % c.r.r.h = percent of calf-raise-reach-height (standing on the balls of your feet mark as high as your fingertips can reach)
- BL = baseline (as low as it is possible to go)