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UNLEASHED Challenges

Fitness Challenges

Unleashed challenges are fitness tests and benchmarks of strength, speed, explosive power and all-round physical conditioning.


Use our unique scoring and ranking system to establish your current level of fitness and use this site and our services to find the solution to increase your performance in your chosen domain.

Unleashed challenges are tough if they are done properly and they are designed to exceed the limits of the world’s fittest athletes. That being said, anyone at any level can succeed in exceeding expectations in any of these challenges by using the principles and training systems of Unleashed Training. The point is, everyone is an athlete and everyone has the capacity for massive strength, speed, power and all-round conditioning, whether you compete in a sport or you’re a computer geek.

The Scoring System

The scoring system uses a simple scale of 0-10. 0 being absolute beginner and unable to perform the basic movements required and 10 being absolute elite athlete in at least the 98th percentile of the population. Each challenge is given a scoring guide.

The Challenges

Here you will find standard challenges, which are commonly found in high-level sports. Following the standard challenges there are challenges unique to Unleashed Training. These challenges are named. Scan through the challenges and determine which are applicable to you.

Vertical Jump

Dip your fingers in chalk and stand next to a wall. Standing with flat feet side on to the wall, reach up as high as possible and mark your highest reaching point. Then, from a static start, jump as high as possible and mark the highest point on the wall that you can touch at the top of your jump. Measure the difference between your standing reach and jumping reach, this is your vertical jump.

Scoring

0cm-20cm = 0

21cm - 30cm = 1

31cm - 35cm = 2

36cm - 40cm = 3

41cm - 45cm = 4

46cm - 50cm = 5

51cm - 55cm = 6

56cm - 60cm = 7

61cm - 65cm = 8

66cm - 70cm = 9

71cm and above = 10

Standing Long Jump

Stand on a marked line with feet shoulder-width apart. From a standing static start jump forward as far as possible. Measure the distance jumped.

Scoring

0cm - 90cm = 0

91cm - 110cm = 1

111cm - 130cm = 2

131cm - 150cm = 3

151cm - 170cm = 4

171cm - 190cm = 5

191cm - 210cm = 6

211cm - 240cm = 7

241cm - 290cm = 8

291cm - 330cm = 9

331cm and above = 10

Illinois Agility Test

This test is done by running a course of markers as fast as possible in a set pattern. Google "Illinois agility test" for a visual outline of the test.

Scoring

45-60 seconds = 0

40-45 seconds  = 1

35-39 seconds = 2

30-34 seconds = 3

25-29 seconds = 4

20-24 seconds = 5

17-19 seconds = 6

15-16 seconds = 7

14 seconds = 8

13 seconds = 9

12 seconds and faster = 10

40 yard (37 metre) Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 40 yards and time it.

Scoring

14 seconds and over = 0

13 - 13.99 seconds  = 1

12 - 12.99 seconds = 2

11 - 11.99 seconds = 3

10 - 10.99 seconds = 4

9 - 9.99 seconds = 5

8 - 8.99 seconds = 6

7 - 7.99 seconds = 7

6 - 6.99 seconds = 8

5 - 5.99 seconds = 9

4.99 seconds and faster = 10

100 metre Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 100 metres and time it.

Scoring

22 seconds and over = 0

20 - 21.99 seconds  = 1

18 - 19.99 seconds = 2

16 - 17.99 seconds = 3

15 - 15.99 seconds = 4

14 - 14.99 seconds = 5

13 - 13.99 seconds = 6

12 - 12.99 seconds = 7

11.50 - 11.99 seconds = 8

11 - 11.49 seconds = 9

10.99 seconds and faster = 10

200 metre Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 200 metres and time it.

Scoring

45 seconds and over = 0

40 - 44.99 seconds  = 1

35 - 39.99 seconds = 2

32.50 - 34.99 seconds = 3

30 - 32.49 seconds = 4

27.50 - 29.99 seconds = 5

25 - 27.49 seconds = 6

23.5 - 24.99 seconds = 7

23 - 23.49 seconds = 8

21.50 - 22.99 seconds = 9

21.49 seconds and faster = 10

High Jump Hurdle

Set up something to jump over. You must hurdle over, so your feet must go over, not like a competition high jump. Measure the height of the item you jumped over. You can do a run up as long as you like.

Scoring

0cm - 50cm = 0

51cm - 70cm = 1

71cm - 90cm = 2

91cm - 110cm = 3

111cm - 130cm = 4

131cm - 150cm = 5

151cm - 160cm = 6

161cm - 170cm = 7

171cm - 175cm = 8

176cm - 180cm = 9

181cm and above = 10

Max Strength - The Big 4

Test the maximum amount of weight you can lift for one rep on the following lifts…

Squat

Bench Press

Deadlift

Standing Military Press

Scoring will be based on your overall total, meaning the combined weight lifted in all four of the lifts. This will be scored as a percentage of your body weight to make it fair and comparable between people of different sizes. It’s obvious that a 100kg power lifter will generally lift more than a 56kg power lifter, so recorded as a percentage of bodyweight brings scores into comparability.

Scoring

As an example - a 100kg person deadlifts 200kg, squats 200kg, bench presses 100kg and overhead presses 75kg. So they are lifting a total of 575% of their body weight.

0 - 100% = 0

101 - 150% = 1

151 - 200% = 2

201 - 250% = 3

251 - 300% = 4

301 - 350% = 5

351 - 400% = 6

401 - 450% = 7

451 - 550% = 8

551 - 650% = 9

651% and above = 10

Max Push-ups

Perform as many push-ups as possible in one set without stopping. Record the number.

Scoring

0 - 5 = 0

6 - 15 = 1

16 - 25 = 2

26 - 35 = 3

36 - 40 = 4

41 - 45 = 5

46 - 50 = 6

51 - 55 = 7

56 - 60 = 8

61 - 65 = 9

66 and above = 10

Max Pull-ups

Perform as many pull-ups as possible in one set without stopping. Record the number.

Scoring

0 - 2 = 0

3 - 5 = 1

6 = 2

7 = 3

8 = 4

9 = 5

10 = 6

11 = 7

12 = 8

13 - 20 = 9

21 and above = 10

Named Challenges

The following are Unleashed Challenges that have been given a name. these are benchmark challenges that will test overall conditioning, anaerobic capacity, power, power-endurance etc.

The Angry Bastard

Perform 100 burpees as fast as possible. Record your time.

Scoring

12 minutes and over = 0

10 - 11:59 minutes = 1

9:30 - 9:59 minutes = 2

9 - 9:29 minutes = 3

8:30 - 8:59 minutes = 4

8 - 8:29 minutes = 5

7:30 - 7:59 minutes = 6

7 - 7:29 minutes = 7

6:30 - 6:59 minutes = 8

6 - 6:29 minutes = 9

Faster than 6 minutes = 10

Danny the Dog

Five rounds for time (complete this circuit five times through as fast as you can and time it).

10 burpees

10 squat jumps

10 scissor jumps

Scoring

Over 13 minutes = 0

10 - 13 minutes = 1

9 - 9:59 minutes = 2

8 - 8:59 minutes = 3

7 - 7:59 minutes = 4

6 - 6:59 minutes = 5

5:30 - 5:59 minutes = 6

5 - 5:29 minutes = 7

4:30 - 4:59 minutes = 8

4 - 4:29 minutes = 9

Faster than 4 minutes = 10

Around the World

This is your combined total score of…

The big 4

Standing long jump

Illinois agility test

40 yard (37 metre) sprint

Scoring

0 - 4 = 0

5 - 7 = 1

8 - 10 = 2

11 - 12 = 3

13 - 15 = 4

16 - 18 = 5

19 - 21 = 6

22 - 24 = 7

25 - 27 = 8

28 - 30 = 9

31 and over = 10

The highest score possible is if you score a 10 on each test for a total of 40.

The Crazy Russian

For time…

Do 120 kettle bell or dumbell swings. Every 10th swing drop down and do one burpee. Record your time. Which weight will you use? If you weigh under 70kg you will use 16kg. If you weigh over 70kg you will use 24kg.

Scoring

Over 12 minutes = 0

10 - 12 minutes = 1

9 - 9:59 minutes = 2

8 - 8:59 minutes = 3

7 - 7:59 minutes = 4

6 - 6:59 minutes = 5

5:30 - 5:59 minutes = 6

5 - 5:29 minutes = 7

4:30 - 4:59 minutes = 8

4 - 4:29 minutes = 9

Faster than 4 minutes = 10

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YOUR COACH – Chris Lyons

Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.

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