#9: These 10 Tests Will Determine If You’re An Elite Athlete Or Not

The answer to the question: ‘Am I fit?’ has haunted me for as long as I remember. I mean let’s face it; two people with varied levels of fitness could still be generally ‘fit’.

For example, the guy living just across the street from me clocks a sub-20-minute 5 km every morning. But Olympic gold medalist Mo Farah could probably do it blindfolded. Still, there is no question that they are both fit.

The same could be said for other physical feats, such as bench pressing, squatting, or sprinting. In light of this, one Canadian mixed martial artist went out on a limb to try to answer this question.

Bobby Maximus runs a gym known to house some of the world’s fittest people. Pro-athletes and special forces personnel, for starters. And to them, he prescribes what he calls ‘the 20 standards’; because that is what he truly believes would set them apart from 99.9% of the human population. The standards are adapted from Maximus’ book: Maximus Body.

“It doesn’t matter if you weigh 125 pounds or 250 pounds,” Bobby says. “If you can reach and maintain them all, you’re a person who can lift heavy and go for long durations—and can ultimately handle anything physical life throws at you.”

I’ve read the list myself, and find it hard to argue. However, in focusing on the crucial movements for functionality, I’ve dumbed down the list to 10 Herulean trials.

Here they are.

#1: Back Squat Twice Your Body Weight

The squat is the king of all lower-body muscle groups. Why? because a solid back squat means every other lower-body strength exercise works well behind it. Increasing your squat weight may increase your deadlift weight, for example; but not the other way around.

Squats challenge your back, core, glutes, quads, and hamstrings in tandem, making them a pivotal exercise in the pursuit of total fitness. It is also one of the few compound movements known to increase testosterone levels.

Trial #2: Bench Press Your Bodyweight For 10 Reps

While a one-rep max is ideal for a back squat, a 10-rep challenge translates to better output in terms of total fitness.

Most upper-body workout tests (like those seen in the military, for instance) challenge their soldiers with multi-rep exercises. And remarkably, a good 10-rep bench press output is a strong indicator of a strong 1-rep max, anyway.

Trial #3: Perform 15 Clean Pull-Ups

Trial #1 hit the leg muscles, trial #2 hit the chest, and now trial #3 hit the back. Owing to its calisthenic nature, there is no question that the pull-up is one of the hardest movements to learn.

But to execute 15 clean pullups, one must recruit all muscles. It comes with no shortage of effort, especially if you weigh more than the average human being.

Performing 15 reps is a good indication that you know how to use your muscles in synergy, and that you are strong for your size.

Trial #4: Run 10 km In 50:00 (05:00/km)

A fit human being should be able to cover a good distance of ground quickly. A distance of 10 km is in the uppermost limit of said ‘good distance’, because I do not feel it necessitates the inevitable muscle breakdown that comes with greater distances (like half-marathons).

Running is the most fundamental form of exercise. And covering such a distance in under 50 minutes means your cardiovascular system is in good working order.

It must also be said that one key indicator for longevity is having a VO2 max that lies in the 75th percentile. Sound grounds for running fast.

Trial #5: Run 2 km In 07:20 (03:40/km)

While the speed over a long (10 km) distance is important, the short-distance pace is arguably just as important.

From an evolutionary standpoint, a human being should be able to execute a quick burst powerful enough to catch (and kill) prey. And running a 2 km distance in such a time would be more than enough to see the job done. Presumably, at least.

Trial #6: Row 2 km in 07:00

Rowing for distance is the next test of your cardio. Why rowing? Because the rower’s computer is as objective as it gets. There’s no cheating when it comes to rowing. All you can do is row faster.

Silencing your mental demons and pushing past the 2,000 m in 07:00 is a sure way to earn you a badass badge.

Trial #7: Row 500 m in 01:30

Because most sports involve periods of intense activity coupled with periods of less intense activity, a 90-second burst of rowing (a full, controlled sprint) could correlate with your ability to perform at maximum capacity across various physical challenges.

Trial #8: Power Clean 1.25 Times Your Bodyweight

The power clean uses most of the body’s major muscle groups. For a time, in fact, it was performed at the Olympics (although today, Olympians only compete in the snatch and the clean-and-jerk).

This exercise can help athletes enhance their vertical jump and explosive movements in sports and performance. For these reasons, it has earned its place among the twenty.

Test #9: One Turkish Get Up With Half Your Body Weight

Standing up from a prone position while carrying half your body weight is not for the faint-hearted.

This exercise will torch your core, correcting imbalances that will help you build a solid vest of muscle around your torso.

Performing one get-up with half your bodyweight overhead is proof that your midsection is solid.

Test #10: 55 Calories In 60 Seconds On A Fan Bike

For many the mere sight of a fan bike inspires horror within the deepest, darkest depths of one’s soul. Let alone a 60-second sprint on one.

Engaging in one such sprint would see an athlete push, pull, and use every muscle in his/her legs in tandem. Much like the rowing challenge, this is a test of all-out functionality and grit.

Can We Hit All Ten Trials?

Even smashing one of these trials will make you upper-echelon-type material, as far as total fitness goes. But imagine performing all ten. Now that would be something, wouldn’t it?

Many people tend to be better in one specific area. Someone may be more inclined to lift heavy but that someone may have sub-par cardio. Or vice versa.

Set yourself the objective of hitting these goals and structure your training around each one (especially the ones you’re weaker in). In doing so, you could enter a life-changing transformation into the realms of the elite (less than 0.1 % of the population).