GAC TEST

GENERAL ATHLETIC CONDITIONING TEST

WHAT LEVEL AM I?

 

Before starting any fitness program, it's crucial to choose one that matches your current fitness level. Progress can be measured, but only if you have a clear starting point. That's why the GAC test is your first step. Use the details below to accurately assess which program suits you best.

Be honest and realistic with your self-assessment. If you're on the borderline between two levels, opt for the lower one. For example, if you're between Levels 2 and 3, stick with Level 2. Long-term success in your fitness journey comes from being smart and patient. Take the time to build a strong foundation to avoid injury by choosing a program that fits your capabilities.

Resilience isn't built overnight; it's developed through consistent effort, learning from setbacks, and celebrating your achievements.

Enjoy the journey.

GAC STANDARDS

TECHNIQUE STANDARDS

DEADLIFT

BACK SQUAT

BENCH PRESS

TGU

KB PRESS

PUSH-UP

MB GTS

PULL-UP

KB SNATCH

AIR-SQUAT

BURPEE

GAC TESTING

DETAILED EXPLANATION

TOTAL TEST TIME: < 60-MINUTES.

SPEND AT LEAST 15 MINS WARMING UP AND SETTING UP YOUR EQUIPMENT FOR ALL THE EXERCISES OF THE TESTING. THIS IS TO ENSURE AN EFFICIENT FLOW FROM ONE EXERCISE TO THE NEXT. YOU WANT TO TAKE ADVANTAGE OF EVERY SECOND OF THE 2 MINUTE REST PERIOD. YOU WANT TO BE ACTUALLY RESTING DURING THESE 2 MINUTES, NOT SETTING UP FOR THE NEXT EXERCISE.

WHEN EVERYTHING IS SET UP, BEGIN TESTING.

  1. ROW 2000M FOR TIME

    RECORD YOUR TIME

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER YOU HAVE COMPLETED THE 2KM ROW.

  2. WITHIN AN 8 MINUTE TIME PERIOD, WORK UP TO 1RM (1 REP MAX) OF 2 TECHNIQUES, ONE UPPER BODY AND ONE LOWER BODY. YOU ARE FREE TO DECIDE WHICH 2 EXERCISES YOU CHOOSE. YOU CAN DIVIDE THIS 8 MINUTE TIME PERIOD ANY WAY YOU LIKE. FOR EXAMPLE, IF YOU HAVE ACHIEVED YOUR 1RM MAX FOR DEADLIFT (YOUR LOWER BODY SELECTION) AFTER 2 MINUTES, YOU STILL HAVE 6 MINUTES TO ACHIEVE YOUR 1RM MAX IN YOUR CHOSEN UPPER BODY LIFT. ALL PERCENTAGES STIPULATED ARE A PERCENTAGE OF YOUR BODYWEIGHT (%BW). example: if you are male, weigh 100kgs and deadlift 150kgs [150% bw] your score is a level 2 [refer to table above].

    ONCE THE 8 MINUTE TIME PERIOD IS COMPLETE, RECORD YOUR 1RM WEIGHTS FOR BOTH TECHNIQUES.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 8 MINUTE TIME PERIOD FINISHES.

  3. PERFORM MAX NUMBER OF REPS OF PUSH UPS IN 2 MINUTES.

    RECORD YOUR NUMBER OF REPS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 2 MINUTE PUSH-UP TIME PERIOD FINISHES.

  4. PERFORM MAX NUMBER OF REPS OF MB GTS (MEDICINE BALL GROUND TO SHOULDER) IN 2 MINUTES.

    RECORD YOUR NUMBER OF REPS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 2 MINUTE MB GTS TIME PERIOD FINISHES.

  5. PERFORM MAX NUMBER OF REPS OF PULL-UPS IN 2 MINUTES.

    RECORD YOUR NUMBER OF REPS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 2 MINUTE MB GTS TIME PERIOD FINISHES.

  6. PERFORM MAX NUMBER OF REPS OF KETTLEBELL SNATCHES IN 2 MINUTES.

    RECORD YOUR NUMBER OF REPS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 2 MINUTE KB SNATCH TIME PERIOD FINISHES.

  7. PERFORM TABATA (8 X 20:10) AIR-SQUATS TEST. WORK FOR 20 SECONDS, REST FOR 10 SECONDS, REPEAT 8 TIMES.

    Record your lowest NUMBER OF REPS OVER THE 8 X 20 SECOND INTERVALS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER TABATA AIR-SQUATS TIME PERIOD FINISHES.

  8. PERFORM MAX NUMBER OF REPS OF BURPEES IN 2 MINUTES.

    RECORD YOUR NUMBER OF REPS.

    REST FOR 2 MINUTES. REST PERIOD BEGINS IMMEDIATELY AFTER 2 MINUTE BURPEES TIME PERIOD FINISHES.

  9. RUN FOR 1600M (1.6KM)

    RECORD YOUR TIME

    REST AND RECOVER FOR 10 MINUTES.

  10. TESTING IS COMPLETE. ADD UP YOUR TOTAL SCORE. THIS TOTAL SCORE DETERMINES WHAT FITNESS LEVEL YOU ARE AT.

FOR DEMONSTRATIONS OF THE TECHNIQUE STANDARDS GO TO OUR YOUTUBE CHANNEL (LINK AT THE BOTTOM OF THIS PAGE).

…

How to Score Your Workout

1. Recording Your Scores: After each exercise, record your total weight or reps. Compare your score to the corresponding column in the table. For example, if you perform 39 push-ups, a male would score 4 points (30-45 reps = Level 4), and a female would score 5 points (38-51 reps = Level 5). Add up your scores across all 10 events to determine your overall level. For example, a total score between 20 and 29 points makes you a Level 2 athlete.

2. Scoring Guidelines: To score 1 point for any exercise, you must complete at least 1 correct rep. If you cannot, your score for that exercise will be zero.

3. 1.6km Run Scoring: The entire GAC test is timed for 1 hour. To score at least 1 point for the run, you must finish the entire test, including the 1.6km run, within the hour. If you finish after the 60-minute mark, your score for the run will be zero.

Verification of Your Results

To verify your test results and ensure you meet the required movement and technique standards, you'll need to film your test. Without verification, your score will be accepted as is. However, if you're aiming to qualify for the Mill t-shirt, verification is mandatory.

- Video Requirements: You may be asked to submit your GAC test video, which requires two camera angles for each exercise: a side profile and a front profile, filmed simultaneously.

- Row Test: Your 2000m rowing test must be filmed from the side, with one camera focused on the rowing clock, showing the rate and countdown from 2000m to zero.

- 1.6km Run**: The run must be filmed while carrying your camera, and you must also provide a screenshot of your smartwatch at the end of the test.

LEVEL NUMBERS EXPLAINED

  • IF YOUR TOTAL SCORE IS BETWEEN 0 - 19, YOU ARE A LEVEL 1 ATHLETE

  • IF YOUR TOTAL SCORE IS BETWEEN 20 - 29, YOU ARE A LEVEL 2 ATHLETE

  • IF YOUR TOTAL SCORE IS BETWEEN 30 - 39, YOU ARE A LEVEL 3 ATHLETE

  • IF YOUR TOTAL SCORE IS BETWEEN 40 - 49, YOU ARE A LEVEL 4 ATHLETE

  • IF YOUR TOTAL SCORE IS BETWEEN 50 - 59, YOU ARE A LEVEL 5 ATHLETE

  • IF YOUR TOTAL SCORE IS 60, YOU ARE A LEVEL 6 ATHLETE