Test 1: Bench Press 1 rep followed by max set of Pull-ups

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use an assisted pull-up device such as a “Gravitron.”

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

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