RUKCON Test Assessments
Location & Time đź“…Â
- This will be hosted on the THURSDAYÂ before ARISE SUMMIT @ 7AM
Location: CrossFit Ammo – The #1 Gym In Allen, TXÂ
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
- 50Â 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 (2Ă—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 (2Ă—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 Test
Part A - For Time
- Time Goal: 25 Minutes Total
- 1 mile Run
- 50 DB Thrusters (2Ă—30 lb)
- 25 Burpee Pull Ups
- 50 Sumo Deadlifts (2x50 lb)
Part B - 5 Rounds For Time
- Time Goal: Remaining Time (within 45 total)
- 10 Wall Balls (20 lb)
- 10 Toes-to-Bar
- 10 Box Jumps (24”)
Interested In RUKFITNESS?
If you would like to learn more about RUK Fitness and sign up for one of our programs,
you can use the button below to schedule a call with Colton Kloote.
Copyright 2024Â - Rise Up Kings -
All Rights Reserved
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Copyright 2024Â - Rise Up Kings - All Rights Reserved
Terms and Conditions | Privacy Policy