Work Capacity Test
Seven events in one session—an objective assessment, not guesswork
Who it’s for
Your job or service requires strength, stamina, and the ability to move heavy loads.
How it works
The cycle centers around a seven-event test: max-rep squats and bench press, one-minute deadlift, sprints, strict pull-ups, ten-minute sandbag ground-to-shoulder, and a 3 km weighted run. Training weights are prescribed as percentages of your test baseline, and retesting at the end of the cycle measures progress in points, not subjective feeling.
Weekly layout
How load increases
Eight weeks of training based on test percentages, followed by retesting. Track gains in points: combined rep totals plus weighted run score.
Deload
Pre-test week: half volume, same intensity.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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