This is our most basic, yet comprehensive fitness test yet, giving a clear indication of whether your fitness is improving or not.

It is inspired by Gregor Sobocans Kettlebell Bleep Test. Ours is a little less comprehensive, though. Rather than 2 min rounds in Gregors test, we are using 1:30 mins which makes it more intense, sooner. Also rather than taking 30 mins to complete, it is completed in just 15 mins. 

So it is just a shorter, inhouse challenge to let you know if you are improving, month by month, with your chosen weight.

Clean and Jerk/Push press was chosen for a number of reasons.

1. It works every major muscle group in the body, every rep, meaning the whole body has to work hard.

2. It is a relatively simple simple technique that everyone with a normal range of flexability can perform properly.

3. As it is an all over exercise, the stress is spread over every muscle group, rather than just focussing on, for example, the legs.

4. It is harder to cheat on this exercise. In other words do the kettlebells go through your legs, up to the chest then over your head with straight arms. Yes? Then thats a rep.

• The test consists of 10 rounds of 1:30 mins.
• It is performed with Double Kettlebells.
• At the start of each round you perform the given reps. Once they are done, you put the kettlebells down and rest until the next round.
• You cannot put the kettlebells down until you have finished the perscribed repetitions.

Your result is the last completed round. 

So if you finished all of round 4 (8 reps), but on round 5 (9 reps) you only managed to complete 8 of the reps, your score would be 'Level 4+8' (assuming you have the strength of mind left to remember how many reps you completed. If however you managed to complete all 9 reps of round 5 but didn't start round 6, your score would be '5'.

It starts of quite easy, just as the traditional running bleep test does. However every round gets harder with more reps, all the while the fatigue is setting in. Here is how it works.

Here is a downloadable version: