Max Testing Week: Row + 1 Mile Run

Welcome to testing week! Before we launch into your NEW 12-week program FORGE next week, we’ll establish your baseline numbers for all major lifts. These initial measurements will serve as your starting point, so you can track your progress and celebrate your gains at the end of the program👏🏼 Today you will get a base marker for you 1 REP MAX for dumbbell row and your 1 mile run.( 1/2 mile is ok too) 👉🏽👉🏽Alternative test: 4-Minute Time Trial Protocol: Maximum effort for exactly 4 minutes on bike: record distance Why: Roughly equivalent to mile run time for most people Setup: Use stationary bike with distance/speed tracking Testing Protocol if you don’t want to do the 1RM but test 2-5 reps to get an Estimated 1RM 👉🏽Calculating Your 1RM Using the Brzycki Formula: 1RM = Weight × (36 / (37 - Reps)) Example: If you lifted 200 lbs for 5 reps 1RM = 200 × (36 / (37 - 5)) 1RM = 225 lbs There will be adequate warmups and rest to ensure you safely can test yourself. At the end of the 12-week training phase, we will test again so you can see your amazing progress.