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: Stronghorn Fitness 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: ONNIT Academy Mystery Test 1

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 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 Agility T Test

What It Measures: Agility and Athleticism
Note: You will need to know and be able to perform the pattern of the agility t test prior to the start.

Athletes are responsible for knowing and being able to perform the pattern of the Agility T 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. Start out in a two-foot stance behind the start line at cone A. On the command of the Timing Judge, sprint to cone B and touch the cone with your right hand. Facing forward and parallel to cones (B,C, and D), side shuffle left to cone C, and touch the base of cone C with your left hand. Then side shuffle to the right to cone D and touch the base of cone D with the right hand. Shuffle back to cone B in the middle touching it with the left hand, and run backwards to cone A. The stopwatch is stopped as any part of the body passes the start line at cone A. You receive the best of two trials and will be scored to the 0.01 of a second. The athlete must immediately reset for the second attempt. If an athlete does not run the correct pattern or fails to touch any required cones, that attempt will not be scored and the athlete will only have the one attempt to receive a final score. Athletes must initial to scores before leaving the testing station.


Test Protocol

Test 6: Pull-Ups

What It Measures: Upper Body Strength

Start in a vertical hanging position, arms fully extended, and body in a vertical line. Palms face outward and are shoulder width (or greater) apart. If you start with your knees bent, they must remain in that position throughout the entire repetition. Pull body upward without kipping, swinging, or kicking your legs during the upward movement until your chin is even with or goes above the bar and then return to the fully extended, vertical hanging position as seen at the start for each good repetition. Kicking will be judged as either knees or hips changing from an extended position to more than 90 degrees during the pulling motion.  Judges will call out “no count” for repetitions that are not scored (you can ask for a quick explanation, but both hands must remain on the bar while you do so), and the test continues until you release one or both hands from the bar. While re-gripping is allowed, hanging from one hand for more than three seconds will cause the judges to stop the test and record your last repetition. Score is total number of good repetitions counted. You must initial your score for the judge before leaving the testing area.

Test Protocol

Test Tip from Diane Vives

Test 7: Crossfit Central Wall Ball

What It Measures: Total Body Power and Endurance

Wall Ball is a test that measures total body power endurance. It is a combination of a squat thrust from below parallel into a vertical medicine ball toss to a high target. This total body combination is measured by performing as many good repetitions as possible in 1 minute. The test will use two medball weights that are a 14lb. medicine ball for males and an 8lb. medicine ball for females. A good repetition is counted when the competitor squats below parallel touching the medball with their buttocks while holding the ball at the chest in front of the body with both hands. Then, extend the body vertically and finish with a toss that makes contact with the wall above the 9-foot line marked on the wall. A judge will setup the competitor before the start so that a soft-sided medball is positioned at the correct height so that their buttocks touches the medball at the point where the competitor’s upper leg breaks parallel to the ground. Once the judges have setup the competitors, the timing judge will start the test for 1 minute and all good repetitions will be counted within that minute.

Test Protocol and Tip from Diane Vives

Test 8: Pure Austin 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: ONNIT Mystery Test 2

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