Wholebody 25's Strength Assessment

Wholebody 25's is a 25 minute workout for intermediate to advanced (level 3-6) individuals. Wholebody 25's exercise all the major muscle groups in one high intensity workout. The only equipment you'll need is a barbell and a mat.

In order to complete this assessment you need to be able to perform a bent over row with correct posture, a full depth squat, a sit up (beginners or advanced) and a push up (kneeling or on your toes). The workout requires the individual to perform 10 Push ups, 10 Bent Over Rows, 10 Sit ups and 20 Squats. The aim is to complete as many rounds as possible in 25 minutes. More points are awarded for using a heavier weight, doing push ups on the toes and performing an advanced sit up.

 Which Level is this assessment appropriate for?

Intermediate to Advanced

Level 3 - Level 6

Equipment

Barbell, Mat, Stop watch

Instructions

Set up a barbell with a weight you would be able to lift for 20-30 repetitions. Perform as many rounds of 20 squats, 10 bent over rows, 10 sit ups and 10 push ups as possible in 25 minutes. Ensure that the sit ups are performed past 45 degrees from the ground and that the chest reaches within 1-2 inches of the ground during a push. Your thighs should reach parallel to the ground during the squats and your lower back is in a neutral not a rounded position during the rows. More points are awarded for completing full push ups on your toes, using more weight on the bent over rows and performing harder sit ups

Exercise Descriptions

Body Weight Squats

Push ups toes, Kneeling Push ups

Bent Over Rows

Sit ups beginner, sit ups advanced