Test 1: Castle Hill Fitness Kneeling Med Ball Toss

What It Measures: Upper Body Power

Athletes start kneeling behind the designated start line. Athletes hold a 6-pound medicine ball with both hands at the center of the torso; the medicine ball in contact with body. Perform a chest pass for maximal distance, using both hands and a two-handed release. Distance from the start line to where the ball initially contacts the ground is recorded. You must maintain contact with both knees in the kneeling stance during the toss and release the ball with both hands; or that toss will be disqualified. You may fall forward and touch the ground beyond the start line with any part of the body after the ball is released. If toss is disqualified, the judge will call out “Bad Toss” and the measurement will not be counted for an official score. Each of two attempts is recorded. Best of the two attempts is circled and scored. Athletes must initial their scores before leaving the test area.

Test Protocol

Test Tips from Diane Vives

Test 2: Onnit Vertical Jump

What It Measures: Lower Body Power

Start in a standing position with feet in the designated area. Jump up as high as possible, pushing off with both feet at the same time. Reach and hit the highest rung on the Vertech testing equipment with your hand to measure your vertical distance. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.

Test Protocol

Test Tip from Diane Vives

Test 3: F45 Fitness Westlake Medicine Ball Over Shoulder

What It Measures: Total Body Power & Strength

Standing over the medicine ball, you’ll set yourself up to pick the ball off the ground, and then up over your shoulder (must come above and over shoulder), allowing the ball to land behind you. Repeat this motion for a total of 10 reps as fast as you can. You may need to treat this movement more like picking up an atlas stone, where you pick it up to load yourself in a squat position, and then roll the ball up to your shoulder as your legs and hips extend. Your score is your time to complete 10 good reps.

Men’s med ball weight:
Open & Elite Division: 80 lbs

Women’s med ball weight:
Open & Elite Division: 40 lbs

Test 4: Crush Fitness 40-Yard Dash

What It Measures: Sprint Speed

Test monitors will blow a whistle and call the wave (shown by a letter written on your bib) to the start, designating time to line up in your pre-assigned lane (shown by a number written on your bib. It is extremely important to only line up in your designated lane, even though there may be empty lanes due to competitors who did not show up on event day; if must be in the correct lane to receive the right score. Start in a static position behind start line in whatever position you choose, though three-point stance is recommended. Listen for the firing of the auditory start pistol; timing starts when it is fired. If your foot crosses the start line before the auditory start pistol is fired, you will be disqualified. If there is an electronic failure or false start in the run group, the entire group will be reset for another race start. If you or anyone false starts a second time, he or she will be disqualified. Run for 40 yards on the grass surface. Your finish time is capture electronically as well as photographically and is measure when your torso crosses the finish line. You will get one attempt, which is recorded in seconds and to two decimal points by the Timing System Director and the official computerized system. Note: there will be a warm-up area for use prior to testing.

Test Protocol

Test Tip from Diane Vives

Test 5: HEAT Bootcamp Pro Agility Shuttle

What It Measures: Agility and Athleticism

Note: You will need to know and be able to perform the pattern of the pro agility shuttle test prior to the start.

Athletes are responsible for knowing and being able to perform the pattern of the Pro Agility Shuttle Test prior to the start of the competition. They may ask for help at anytime in the preparation area before the competition starts and will receive a brief review at station.

The test begins with the athlete straddling the center start/finish line with one hand on the line. It is suggested athletes choose to start in the direction opposite to their dominant hand and foot with the dominant hand on the line. From that position the athlete starts the test by lifting their hand from the line and running 5 yards in one direction and touches the line with the hand that matches the chosen direction (ex: athlete runs to right side line and touches hand with right hand).  The athlete should always be facing the judge at each change of direction. Then the athlete runs 10 yards the opposite direction touching the far line with the hand that matches that direction, then back 5 yards running through the start/finish line.  The athlete must touch the line on the ground with the hand matching the direction they are running at each change of direction on the far ends but does not have to touch the hand to the line at the finish.  

The timing judge will start the time when the athlete lifts hand from line at the start and stops the time when any part of the torso crosses the finish line. The athlete must immediately reset for the second attempt.  The best of the two timed scores is recorded for the final score. If an athlete does not run the correct pattern or fails to touch any required lines, that attempt will not be scored and the athlete will only have the one attempt to receive a final score. Athletes must initial to accept the scores before leaving the testing station.

Test 6: Atomic Athlete Kettlebell Rope Pull

What It Measures: Upper Body Strength

Athletes starts standing behind the marked line, with their hands holding a 1.5 inch battle rope. When ready, athletes pull the rope towards themselves, moving the attached kettlebell a total distance of 35 feet, beyond the marked line. The athlete must remain in a standing position facing parallel to the marked line while pulling the bell at all times. Once the bell passes over the marked line, the athlete will take the end of the rope, running to the other side behind the marked line and pulling the kettlebell back across the marked line again. Time to complete these two 35 foot pulls is your score.

Women’s Kettlebell Weight: 24 Kg
Men’s Kettlebell Weight: 48 Kg

Test 7: Ro Fitness One Minute Row

What It Measures: Total Body Power and Endurance

Using a Concept 2 Rower this total body combination is measured by your distance rowed in 1 minute. A judge will setup the competitor before the start so that the rower computer, dampener, and foot position is set. Once the judges have setup the competitors, the test will start upon the first pull, with an automatic 60-second countdown on the rower computer.

Test 8: Ignite Fitness Interval Run

What It Measures: Speed, Endurance and Conditioning

Start in a static position at the start line with your entire body behind the line. Cones are placed at interval levels of 16, 18, 20, 22, 24, 26, 28, 30, 32, and 34 yards from the start line. A single timing judge placed at the start line will begin the run with a whistle. Run to the first cone (level 1 at 16 yards) and touch the line with your foot. Turn and run back, crossing the start/finish line with any part of your body. You will hear a whistle that finishes the run attempt at level 1 and designates the start of the 10-second rest period to return to the start position. The timing judge will then whistle to start the next interval (level 2 at 18 yards). Each interval must be completed in ten seconds by crossing the finish line with some part of your body. You will progress through each interval until you fail to cross the finish line before the ten second whistle. Score is the last level completed (1-10+). If you complete level 10, continue at repeating level 10 for additional points (so a score of 11, 12, etc., is possible) until you reach failure. You must initial your score for the judge before you leave the testing area.

Test Protocol

Test Tip from Diane Vives

Test 9: Austin Fit Magazine Mystery Test

The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring. Find out more about Test Sponsor Onnit at Onnit Academy.

Test 10: Spectrum Trail Racing 1-Mile Run

What It Measures: Long-Distance Speed and Aerobic Conditioning

Wearing your timing chip, go to the designated pre-race zone; you will be called out in run groups based on the pre-assigned groups written on your bib that were used in the 40-Yard Dash. Start in a static standing position behind start line. You must stay on marked path of the designated running area and complete the one-mile distance. Time is recorded electronically when the timing chip crosses the finish line. Scoring is to two decimal places.

Test Protocol