LOCKDOWN CHALLENGE

Have some free time during lock-down?

Curious to see where you would rank on the NPR System while at home?

Our testers would love to be out testing but unfortunately they can’t in the current circumstances, great news is, we can help you test yourself at home. Keep your training on track or have a base point to measure from and see how your fitness can improve!

“Please note: for ranking to be official you would need to be tested by one of our NPR Qualified Testers”

LEADERBOARD COMING SOON
JUMP TO SUBMIT RESULTS

TESTING INSTRUCTIONS

PUSH UPS

HOW TO COMPLETE THE TEST

SIT UPS

HOW TO COMPLETE THE TEST

PULL UPS

squat hold
HOW TO COMPLETE THE TEST

BROAD JUMP

jump
HOW TO COMPLETE THE TEST

WALL SIT

squat hold
HOW TO COMPLETE THE TEST

SUBMIT YOUR RESULTS HERE

    PUSH UPS

    PROCEDURE

    Contestants assume a position where their hands are placed on the floor with thumbs shoulder width apart . Keeping the back and body straight, athletes lower their upper bodies to the ground, and and then ascend until elbows are fully extended (straightened). The number of push-ups performed in one minute is recorded.  Contestants may rest within the one minute period.

    EQUIPMENT

    None

    SIT UPS

    sit up end

    PROCEDURE

    Contestants perform sit-ups with knees bent, feet flat on the ground.  With arms crossed over the chest (hands on shoulders) , contestants should curl up and touch their knees with their elbows and then descend in a controlled manner. The repetition is not counted if the athlete’s hands are taken off their shoulders, elbows do not touch thighs or back does not touch the ground. The maximum number of sit-ups performed in two minutes is recorded. Contestants may rest within the two minute period and then restart. Sadly – No feet holding for the sit up

    EQUIPMENT

    None

    PULL UPS

    squat hold

    PROCEDURE

    If you don’t have a pull up bar, skip this test.

    If you do…Grasp the overhead bar using an overhand grip (palms facing away from body) with the arms fully extended. Raise raises the body until the chin clears the top of the bar, then lowers again to a position with the arms fully extended. The pull-ups should be done in a smooth motion. Jerky motion, swinging the body, and kicking or bending the legs is not permitted. As many full pull-ups as possible are performed.

    EQUIPMENT

    Pull up bar

    BROAD JUMP

    jump

    PROCEDURE

    This test measures explosive leg power over a horizontal distance.  The contestant  jumps forward from a two-footed take-off position flexing at the hip, knee and ankle joints prior to take-off, using the arms for momentum. Create a starting point and lay out a measuring tape for about 4m. From a standing start, jump as far as you can.  The best of  3  jumps is recorded (cm).

    EQUIPMENT

    Measuring tape

    WALL SIT

    squat hold

    PROCEDURE

    Stand comfortably with feet shoulder width apart and about 2 feet from the wall, with your back against a smooth vertical wall. Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. Ensure that the feet are flat on the ground, the back flat against the wall, and the knees and hips are at right angles. The knees should be directly above your ankles (rather than over your toes), and the thighs parallel to the ground. The timing starts when the correct position is assumed, and is stopped when the subject cannot maintain that position. The test is over when you are unable to hold the squat.

    EQUIPMENT

    Wall and Will Power