Build a body strong enough for any battle, anywhere.
CHECK YOUR SCORE 125-139 = Respectable / 140-149 = Good / 150 and up = Great!
Gauge your performance with the test below. Rest the next day, and then end the week with one bench press/front squat day, one deadlift/get-up day, and one endurance day. Train Monday through Friday for the next 2 weeks, doing the moves in order. On Mondays and Thursdays (bench press/ front squat), do moves 1, 2, 5 and 6. On Tuesdays and Fridays (deadlift/getup), do moves 3, 4, 5 and 6. On Wednesdays, do 4 rounds of 5 walking lunges, 10 push-ups, 10 sit-ups, and a 100m run, then three 1.6km runs while wearing a 10kg pack or vest (rest 8 minutes between runs). After 3 weeks (or 13 workouts), retest and see how you improved.
01 BENCH PRESS
During testing, do as many reps as possible with 70kg. For the first two bench workouts, do 6 sets of 35 percent of your total tested reps with 70kg, resting 90 seconds between sets. Do 40 percent of your total tested reps during the next two chest workouts. Do 45 percent during the final workout.
02 FRONT SQUAT
During testing, do as many reps as possible with 70kg. Do 6 sets of 35 percent of your total tested reps at 70kg during your first two squat workouts. Rest 90 seconds between sets. Do 40 percent of total reps during the next two squat workouts. Do 45 percent of total tested reps during your final workout.
Do a deadlift. Lower the bar, then pause 1 second. That’s 1 rep. Test by doing as many as you can with 83kg in 60 seconds. During training, do 6 sets of 35 percent of total tested reps in the first two workouts. Rest 90 seconds between sets. Do 40 percent the next two workouts, and 45 percent the final workout.
04 SANDBAG GET-UP
During testing, do as many reps as possible in 10 minutes with a 27kg bag. Switch sides every 5 reps. Train by doing 10 sets of 10 percent of total tested reps in your first two workouts. Rest 90 seconds between sets. Add 1 rep per set during your next two workouts. Then add 1 more rep per set in your final workout.
During testing, set two cones 24m apart. Sprint between them for 60 seconds. Each full sprint is 1 rep. Do 4 sets, resting 60 seconds between sets. Train with two cones 12m apart. Do 6 sets of 40-second sprints. Rest 40 seconds between sets the first 4 workouts, 35 seconds in the next 4, and 30 in the last 2.
06 STRICT PULL-UP
Do a pull-up. Lower until your arms are fully extended. Pause. That’s 1 rep. Test by doing as many reps as you can. Train by doing 6 sets of 35 percent of your tested reps in your first four workouts, then rest 90 seconds between sets. Do 40 percent of total tested reps during your next four workouts, and 45 percent in your last two.
TEXT NOAH DAVIS PHOTOS BEN GOLDSTEIN GROOMING WILLIAM MURPHY USING LAB SERIES/ATELIER MANAGEMENT OUTFIT (TANK TOP) EYSOM, (SHORTS) UNDER ARMOUR & (SHOES) REEBOK