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LE Fitness Assessment

Warm Up:
3 Rounds

8x Front Squat @ 45#

8x Push ups

8x Situps

Instep Stretch
Get on a scale and weight yourself. Record Bodyweight.
(A) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)
Protocol:

8x Reps Front Squat @ 50% Bodyweight, Then

4x Reps Front Squat @ 75% Bodyweight, (50% bodyweight for women), Then

Max Reps Front Squat @ Bodyweight in 60 seconds


Comments: 60 Second Time Limit. Athlete can rest in the standing position, holding the barbell on his chest in the
rack position. Once he racks or drops the barbell, the effort is over.
The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing
with the hips locked out at full extension. Only full Range of Motion reps count.
The athlete may hold the barbell on his chest which his hands and arms in the clean position, or crossed in the body
building front squat position. Clean position is preferred, but not required.
***RECORD YOUR REPS FOR SCORE
(B) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)

Protocol:

8x Reps Bench Press @ 50% Bodyweight, Then

4x Reps Bench Press @ 75% Bodyweight, Then

Max Reps Bench Press @ Bodyweight in 60 seconds


Comments: 60 Second time limit. Athlete can rest in the up position, holding the barbell above his chest with elbows
locked out. Once he racks the barbell, the effort is over.
The athlete must lower the barbell until it touches his chest. The top of the range of motion is elbows locked out. Only
full Range of Motion reps count.
***RECORD YOUR REPS FOR SCORE
(C) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women)
Protocol:
No Time Limit or warm up.
Comments: These are dead hang and strict, chin above bar pull ups for men (palms facing forward, away from face),
chin ups for women (palms toward face). No kipping, no Bullshit.
The athlete can rest while hanging on the bar with both hands in the bottom position, but his feet cannot touch the
ground or a bench.
***RECORD YOUR REPS FOR SCORE
(D) Box Jumps in 60 Seconds for Reps @ 20/24 box (20 for women)
Protocol

3x Box Jumps at 20/24, Then

Max Reps Box Jump (20/24) in 60 seconds


Comments: 60 second time limit. Athlete must stand to full hip extension on top of box and step down each rep.
***RECORD YOUR REPS FOR SCORE
(E) Max Reps Seated Russian Twist in 60 Seconds for Reps @ 35/45# Dumbbell

Protocol:
No warm up. On Go max reps in 60 seconds. Feet must stay off the ground for rep to count. Every time the dumbbell
touches the ground counts as 1x Rep. Count total reps.
***RECORD YOUR REPS FOR SCORE
(F) 300m Shuttle wearing IBA, Weapon and Duty Belt, for Time
Protocol:
No Warm Up. Event must start within 5 minutes of finishing box Jumps.
Athlete must wear his or her IBA, weapon and duty belt.
*** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE
Finishing Time
in Seconds
Score
70 or less
20
71
19
72
18
73
17
74
16
75
15
76
14
77
13
78
12
79
11
80
10
81
9
82
8
83
7
84
6
85
5
86
4
87
3
88
2
89
1
90
0
90+
FAIL
SCORING:

Bench Press reps x1

Front Squat reps x1

Strict Pull ups x1

Box Jumps x1

Seated Russian Twists x.5

300m Shuttle Based on Finish Time see above


Heres an example on how to score the test:

Bench Press 10 reps = 10 points

Front Squat 10 reps = 10 points

Pull ups 12 reps = 12 points

Box Jumps 25 reps = 25 points

Russian Twists 50 Reps = 25 Points

300m Shuttle, 75 Sec = 15 points

TOTAL: 10+10+12+25+25+15 = 97 points


SCORING STANDARDS
Minimum passing score is 60
However, failure to get one rep on any event and/or complete the 300m shutting under 90 Seconds results in a
disqualification.
- 60 is a passing score
- 80 is a good score
- 110 is a good score
- 130 is a great score

Rob Shaul