Row 2k
2024
Row 2k on Concept-2 Rower
Xc's: less than 12 minutes
Yc's: less than 11 minutes
Row 2k
2024
Row 2k on Concept-2 Rower
Xc's: less than 10 minutes
Yc's: less than 9 minutes
Row 2k
2024
Row 2k on Concept-2 Rower
Xc's: less than 9 minutes
Yc's: less than 8 minutes
Row 2k
2024
Row 2k on Concept-2 Rower
Xc's: less than 8 minutes
Yc's: less than 7 minutes
Pullups
2024
Pullups from hanging on bar
Xc's: hang for 10 seconds
Yc's: hang for 20 seconds
Pullups
2024
Pullups from hanging on bar
Xc's: 1 strict-ish pullup
Yc's: 2 strict-ish pullups
Pullups
2024
Pullups from hanging on bar
Xc's: 4 strict-ish pullups
Yc's: 8 strict-ish pullups
Pullups
2024
Pullups from hanging on bar
Xc's: 7 strict-ish pullups
Yc's: 15 strict-ish pullups
Run 400m
2024
400 meter run
Xc's: 201 seconds to 300 seconds
Yc's: 181 seconds to 240 seconds
Run 400m
2024
400 meter run
Xc's: 91 seconds to 200 seconds
Yc's: 76 seconds to 180 seconds
Run 400m
2024
400 meter run
Xc's: 70 seconds to 90 seconds
Yc's: 60 seconds to 75 seconds
Run 400m
2024
400 meter run
Xc's: Under 70 seconds
Yc's: Under 60 seconds
Deadlift
2024
Deadlift
Xc's: 1/2 x bodyweight for 3 reps
Yc's: 2/3 x bodyweight for 3 reps
Deadlift
2024
Deadlift
Xc's: bodyweight for 3 reps
Yc's: 1 1/2 x bodyweight for 3 reps
Deadlift
2024
Deadlift
Xc's: 1.5 x bodyweight for 3 reps
Yc's: 2 x bodyweight for 3 reps
Deadlift
2024
Deadlift
Xc's: 1.75 x bodyweight for 3 reps
Yc's: 2.25 x bodyweight for 3 reps
Bench Press
2024
Bench Press
Xc's: 1/3 x bodyweight for 3 reps
Yc's: 1/2 x bodyweight for 3 reps
Bench Press
2024
Bench Press
Xc's: 1/2 x bodyweight for 3 reps
Yc's: 3/4 x bodyweight for 3 reps
Bench Press
2024
Bench Press
Xc's: 2/3 x bodyweight for 3 reps
Yc's: bodyweight for 3 reps
Bench Press
2024
Bench Press
Xc's: 5/6 x bodyweight for 3 reps
Yc's: 1 1/4 x bodyweight for 3 reps
Squat
2024
Squat
Xc's: 1/3 bodyweight for 3 reps
Yc's: 1/2 bodyweight for 3 reps
Squat
2024
Squat
Xc's: 1/2 bodyweight for 3 reps
Yc's: 2/3 bodyweight for 3 reps
Squat
2024
Squat
Xc's: 2/3 bodyweight for 3 reps
Yc's: bodyweight for 3 reps
Squat
2024
Squat
Xc's: bodyweight for 3 reps
Yc's: 1 1/2 bodyweight for 3 reps