Unlock Your Potential with
RISE Fit
Embark on your fitness journey with a clear understanding of your starting point through our comprehensive fitness test.
Our test will provide valuable insights into your current physical condition, including strength, flexibility, endurance, and cardiovascular health.
By identifying your unique strengths and areas for improvement, fitness testing allows for the creation of tailored workout plans that optimize your progress and help you achieve your goals more efficiently.
We have 3 Categories Open, Pro and Elite. The key differences are stated below with the main difference being the weights used and certain movement standards!
Whether you're an athlete striving for peak performance or just beginning your fitness adventure, our fitness test is the key to unlocking your full potential and leading a healthier, more active life.
OPEN
The Open category is our entry level. No equipment required. Push Ups can be done on your knees. Snatch is the same movement just without weight as is the clean and press and the slams and the renegade row. Run distances remain the same.
PRO
Our Pro category is designed to improve your strength as well as your cardio fitness and so uses a 6kg weight and an 8kg Slam ball and Push ups can be done on your knees. Give this a go when you know you are ready!
ELITE
Our Elite Category is going to take you to the next level with and increase in weights from 6kg to 8kg and the 8 kg Slam Ball with push ups done on your toes. This is gong to be tough but hey nothing worth having comes easy!
RISE FIT
12 stations "4 CARDIO & 8 STRENGTH"
Complete each station as fast as possible without compromising form.
Please see the notes under each station for movement standards
CARDIO
1km Run
Run can be completed either outside or on a treadmill
STRENGTH
40x Air Squats
Each squat must reach lower than a 45 degree knee bend
STRENGTH
40x Snatch
6kg for the PRO and 8kg for the ELITE
STRENGTH
40x Burpees
Chest must touch the floor on every rep and a jump to end with arms behind the ears
STRENGTH
40x Plyo Lunge
No weight required but knee must be within 2 inches from the floor on each movement
STRENGTH
40x Push ups
Can be completed on the knees for the Open category, Pro & Elite must use toes
CARDIO
40x Med Ball Slams
Pro and Elite 8kg ball. Arms must be outstretched at the top of each slam
STRENGTH
40x Renegade Row
6kg for Pro and 8kg for Elite. Open use no weights just hand taps to hips
CARDIO
40x Jumping Jacks
No weights but hands must meet above the head on each rep
STRENGTH
40x Clean & Press
6kg x2 for Pro and 8kg x2 for Elite
CARDIO
1km Run
Run can be completed either outside or on a treadmill. You are nearly there!
STRENGTH
40x Crunch
8kg med ball for Pro & Elite. Ball must touch the floor overhead and in front of you
OUR LEADERBOARD
