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Level 1 Level 2 Level 3: Monostructural

This document provides recommended performance standards for 3 levels (beginner to advanced) in various fitness tests including running, rowing, gymnastics/bodyweight exercises, weightlifting, and metabolic conditioning workouts. Times and reps are listed separately for men and women at each level for tests like 200m runs, pull-ups, back squats, and benchmark WODs like Fran. Performance improves from Level 1 to Level 3 as times decrease and reps increase for each test.

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Jay Mike
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142 views1 page

Level 1 Level 2 Level 3: Monostructural

This document provides recommended performance standards for 3 levels (beginner to advanced) in various fitness tests including running, rowing, gymnastics/bodyweight exercises, weightlifting, and metabolic conditioning workouts. Times and reps are listed separately for men and women at each level for tests like 200m runs, pull-ups, back squats, and benchmark WODs like Fran. Performance improves from Level 1 to Level 3 as times decrease and reps increase for each test.

Uploaded by

Jay Mike
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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MONOSTRUCTURAL
Level 1 Level 2 Level 3
200m run* m: 44 sec / w: 46 sec m: 36 sec / w: 40 sec m: 30 sec / w: 35 sec
400m run* m: 1:40 / w: 1:55 m: 1:20 / w: 1:37 m: 1:10 / w: 1:25
800m run* m: 3:47 / w: 4:15 m: 3:00 / w: 3:30 m: 2:48 / w: 3:12
1 mile run* m: 8:22 / w: 9:28 m: 6:15 / w: 7:15 m: 5:50 / w: 6:40
3km run* m: 17:22 / w: 19:08 m: 12:43 / w: 13:37 m: 10:48 / w: 11:55
500m row m: 2:00 / w: 2:18 m: 1:45 / w: 1:58 m: 1:34 / w: 1:48
1km row m: 4:20 / w: 4:55 m: 3:45 / w: 4:20 m: 3:35 / w: 4:10
2km row
m: 9:32 / w: 11:00 m: 8:25 / w: 9:40 m: 7:40 / w: 8:44
Double unders (unbroken)
 5
 40
 90

GYMNASTICS/BODYWEIGHT

Air squat / Pistol 70 squats in 2 min 5 pistols/side (in a row) 12 pistols/side (in a row)
Pull-up m: 3 / w: 1 (strict) m: 20 / w: 12 m: 30 / w: 18
Push-up m: 10 / w: 6 m: 30 / w: 18 m: 50 / w: 32
HSPU n/a m: 5 / w: 3 m: 12 / w: 7
HS Hold 2 wall walks (chest to wall) 60 sec (wall facing) Free standing – 10 sec
Muscle-up / Ring dip m: 5 / w: 3 (ring dips) m: 2 / w: 1 m: 6 / w: 3
Rope climb 1 3 m: 3 / w: 2 (legless)
Burpee – In 1 minute 18 24 28
Box jump (height) m: 24” / w: 20” m: 30” / w: 24” m: 44” / w: 30”
Toes to Bar
 Knee raise (to chest) – m: 10 / w: 7
 m:12/w:7
 m: 25 / w: 15

WEIGHTLIFTING

Turkish Get-Up m: 16 / w: 12k g 2 each arm m: 20 / w: 16k g 2 each arm m: 32 / w: 24k g 2 each arm
Back squat m: 60 / w: 40k g 5 reps m: 100 / w: 70k g 3 reps m: 135 /w: 90k g 3 reps
Front squat m: 50 / w: 35k g 5 reps m: 80 / w: 55k g 3 reps m: 115 / w: 75k g) 3 reps
Overhead squat m: 20 / w: 15k g 5 reps m: 50 / w: 35k g 5 reps m: 80 / w: 52.5k g 3 reps
Thruster m: 40 / w: 30k g 5 reps m: 50 / w: 35k g 5 reps m: 85 / w: 50k g 3 reps
Deadlift m: 70 / w: 50k g 5 reps m: 120 / w: 80k g 3 reps m: 180 / w: 110k g 3 reps
Shoulder press m: 30 / w: 20k g 5 reps m: 45 / w: 30k g 3 reps m: 80 / w: 45k g 3 reps
Push-Press m: 40 / w: 30k g 5 reps m: 60 / w: 40k g 3 reps m: 90 / w: 50k g) 3 reps
Push Jerk m: 110 / w: 65k g 3 reps
m: 50 / w: 35k g 5 reps m: 75 / w: 50k g 3 reps
Snatch m: 90 / w: 55k g
m: 20 / 15k g Hang snatch m: 60 / w: 40k g
Clean & Jerk
 m: 120 / w: 80k g

m: 40 / w: 30k g Hang clean
 m: 80 / w: 60k g

MET CON

Helen m: 10:00 / w: 11:30 (jump PU; 20/ 12kg KB) m: 9:30 / w: 11:00 m: 8:30 / w: 10:00
Jackie m: 09:00 / w: 10:30 (jump PU) m: 8:30 / w: 10:00 m: 7:25 / w: 8:30
Fran m: 10:00 / w: 12:00 (Rx weight; jump PU) m: 6:00 / w: 8:00 m: 3:20 / w: 5:00
Elizabeth (squat cleans)
 m: 10:00 / w: 12:30 (95/65lbs; 40/ 30kg; push-ups)
 m: 8:00 / w: 14:00
 m: 7:00 / w: 11:30

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