Rise Up Kings
Fitness Standard
RUKCON Fitness Assessment
Location & Time 📅
Kings: Wednesday, May 5, 2027 at 7:00 AM
Queens: Tuesday, May 4, 2027 at 6:00 PM
Location: To Be Announced
Transportation: To Be Announced
Age Categories
20-35
36-49
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 or woman 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 or Woman 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 or Queen.
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
15cal Air Bike
20 Bodyweight Squats
20 Kneeling Push-Ups
20 Alternating Reverse Lunges (10/leg)
20 Ring Inverted Rows
20 Sit-Ups
Tier 2
WARRIORESS
PIN ACHIEVEMENT TEST
Time Cap: 35 Minutes
Format: 3 Rounds for Time
WORKOUT
500m Row
20 DB Goblet Squats (25 lb)
20 Push-Ups
20 Alternating DB Reverse Lunges (2 x 15 lb, 10/leg)
10 Burpee Pull-Ups
20 Wall Balls (10-12 lb)
20 Sit-Ups
Tier 3
SPARTANESS
PIN ACHIEVEMENT TEST
Time Cap: 45 Minutes
Format: 2 Rounds for Time
WORKOUT
1 mile Run
30 DB Deadlifts (2 x 35 lb)
30 Push-Ups
30 Alternating DB Reverse Lunges (2 x 20 lb, 15/leg)
15 Pull-Ups (kipping allowed)
30 Wall Balls (14-16 lb)
30 Sit-Ups
