BenchmarksRAW School of Fitness

Benchmarks

Benchmarks

RAW School of Fitness Group Class Benchmarks

Students must be able to demonstrate competency or appropriate level of scaling in the following movements for entry into group class:

  • Rope CLimb
  • Pistols
  • Turkish Getup w/Kettlebell
  • Double Under
  • Knees to elbows/Toes to bar
  • Handstand
  • Kipping Pullup
  • Kettlebell Swing
  • Deadlift
  • Push Press
  • Shoulder Press
  • Push & Split Jerk
  • Hollowed & Arched position
  • Rowing
  • Handstand Pushup
  • Front Squat
  • Back Squat
  • Overhead Squat
  • Burpee
  • Squat & Power Clean
  • Snatch
  • Dip
  • Pushup
  • Thrusters
  • Wallball
  • Box jump
  • Muscle Up

Common and preferred work output for graduates of the Fundamentals Program:
*Remember, these are recommendations and do not necessarily need to be met. However if you are unable to perform a basic squat by the end of 10 sessions, do not expect us to graduate you into a group class setting.

Fight is Gone: >200 reps
Tabata Squats : >14 reps
1/2 Little Cindy: 8 rounds
Wallballs: 15 continuous at 20lbs for males, 8lbs for females
Deadlift: 75% of bodyweight for multiple reps
1 mile run: Sub 8min (no walking)
400m Ball Run: >1:50 (males), >2:00 (females)
Overhead Squat: 10 reps @ 65lbs/45lbs

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