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