Rise Up Kings
Fitness Standard
RUKCON Test Assessment
Location & Time 📅
This will be hosted on the THURSDAY before ARISE SUMMIT @ 7AM
Location: CrossFit Ammo – The #1 Gym In Allen, TX
1210 E Main St #170, Allen, TX 75002
Age Categories
20-35
36-50
50+
Assessment Types 🏋️♂️
KING
WARRIOR
SPARTAN
Awards and Recognition 🎖️
If an athlete completes the assessment in the allotted time, they will receive the PIN.
Winners for each age category will receive the title of the fittest man for their age and category for that RUKCON.
THE RULES
1. You can only register for one Test.
2. All movements must be followed to our standards. You will get a NO REP.
3. If you complete the program in under the time cap you will earn a fitness pin.
4. Whoever is the fastest in their Event and Age will be the Fittest Man until the next RUKCON where you can come defend your title, and if you lose you would pass the trophy off to the next King.
If you choose to compete in a level up test then you would surrender your title to the lower phase.
If you do not compete you will surrender your title.
5. You must be registered for RUKCON to participate, but there is no additional cost.
Phase 1
KING
PIN ACHIEVEMENT TEST
1 Mile run
50 Push ups
50 Air squats
50 Sit-ups
Farmer’s Carry - (80lbs total) 200yds
50 Push-ups
50 Air squats
50 Sit-ups
Farmer’s Carry - (80lbs total) 200yds
Time Domain: Under 30 Minutes
This should take the average man
6-9 months of training to complete
Phase 2
WARRIOR
PIN ACHIEVEMENT TEST
1 Mile run
15 Pull ups
50 Push ups
50 Sit ups
50 KB DL (53lbs)
Farmer’s Carry (80lbs total) - 200yds
Bike - 25cal
15 Pull ups
50 Push ups
50 Sit ups
50 KB DL (53lbs)
Farmer’s Carry (80lbs total) - 200yds
Time Domain: Under 40 Minutes
This should take 9-18 months
of training to complete
Phase 3
SPARTAN
PIN ACHIEVEMENT TEST
Completed with a
20lb Weight Vest
1 Mile Run
20 Pull ups
50 Push ups
50 Wall Balls
50 KB DL (70lbs)
Bike - 25cal
Farmer’s Carry (80lbs total) - 200yds
20 Pull ups
50 Push ups
50 Wall balls
50 KB DL (70lbs)
Bike - 25 cal
Farmer’s Carry (80lbs total) - 200yds
Time Domain: Under 40 Minutes
This should take 1-2 Years of Training to complete
Tier 1
QUEEN
PIN ACHIEVEMENT TEST
Time Cap: 30 Minutes
Format: 3 Rounds for Time
WORKOUT
25cal Air Bike
20 Wall Balls (14lb)
20 DB Sumo Deadlifts (2×25 lb)
20 Box Step-Ups (20” box, alternating legs)
20 Ring Inverted Rows
Tier 2
WARRIORESS
PIN ACHIEVEMENT TEST
Time Cap: 30 Minutes
Format: 2 Rounds for Time
WORKOUT
1,000m Row
30 Wall Balls (16 lb)
30 DB Cleans (2×35 lb)
30 Wall Ball Sit Ups (10 lb)
30 Box Jumps (24”)
Tier 3
SPARTANESS
PIN ACHIEVEMENT TEST
Time Cap: 45 Minutes Total
Format: Two-Part Tests
Part A - For Time
Time Goal: 25 Minutes Total
1 mile Run
50 DB Thrusters (2×30 lb)
25 Burpee Pull Ups
50 Sumo Deadlifts (2x50 lb)
Part B - 5 Rounds For Time
Time Cap: Remaining Time (within 45 total)
10 Wall Balls (20 lb)
10 Toes-to-Bar
10 Box Jumps (24”)
