DETAILED EXPLANATION

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 1 RM 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.

   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 AVERAGE 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).

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how to score your workout

follow the instructions on the table above to perform the test. AT THE END OF EACH EXERCISE, RECORD YOUR TOTAL WEIGHT OR REPS. MATCH THAT SCORE AGAINST THE COLUMN CORRESPONDING TO EACH EXERCISE. FOR EXAMPLE: PUSH-UPS. THE ATHLETE ACHIEVED 39 REPS. NOW REFER TO THE ABOVE TABLE. FOR A MALE THAT WILL SCORE 4 POINTS (BETWEEN 30 & 45 REPS = LEVEL 4). FOR A FEMALE THAT WILL SCORE 5 POINTS (BETWEEN 38 & 51 REPS = LEVEL 5).ADD YOUR SCORES UP OVER THE TOTAL OF 10 EVENTS THIS WILL GIVE YOU YOUR OVERALL LEVEL. EG. IF YOU SCORE BETWEEN 20 AND 29 TOTAL POINTS, THEN YOU ARE A LEVEL 2 ATHLETE.

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verification of your results

in order for us to assess wether you completed the test correctly or if we need to verify that you meet the movement and technique standards for the test, you’ll be required to film your test. Note that without verification, we will take your score at face value only. for those wishing to qualify for the mill t-shirt, your test must be verified.

therefore you may be asked to submit your gac test video. This video requires 2 camera angles for each exercise. i.e. side profile and front profile filmed simultaneously.

• Your 2ooom rowing test must be filmed from the side profile with one camera focused on your rowing clock showing the rate and countdown of metres from 2000m to zero.

• Your 1600m run must be filmed while carrying your camera and must be accompanied by a screenshot of your smartwatch on the completion of the test.