Training Guide

Before You Start:

To read the official rules of the competition please click here.

If you would like to train for Test of Will, come join our training programs in these countries:

You can also train yourself with the training guide.

Over Under
60
secs
Strategy Advice

Make sure you get a good start because the first challenge will set the pace for the rest of the competition. You need a great deal of flexibility, power and agility to perform well on this challenge. Try to keep moving at a steady pace throughout the entire 60 seconds.

Judging Criteria

The athlete has to jump or step over a 50 cm hurdle with both feet, crawl under the hurdle and return to the starting position. A completed repetition is counted every time the athlete makes it over the hurdle without knocking it over and returns to the starting position. If the hurdle is knocked over, it must be put back to the original position by the athlete. Each completed repetition is worth 2 points.

Deadball Squats
60
secs
Men 20kg
Women 12kg
Strategy Advice

Load up the deadball on your preferred shoulder and have a well thought-out game plan for switching sides when your legs and supporting shoulder get tired. Practice with a 30cm high squat box. Make sure you squat deep enough to touch the box with your butt, and then fully stand up after each repetition to avoid a “no-count”. Your breathing rhythm needs to be on par for your core to brace effectively, and allow you to maintain a strong and stable squat pattern.

Judging Criteria

The athlete must keep the deadball on their shoulder at all times for the repetition to count (arm position is irrelevant). Changing supporting shoulder or resting the weight on the ground is allowed but the repetition won’t be counted unless the squat is performed with the deadball resting on the shoulder. For a repetition to count, the athlete must touch the squat box with their butt at the bottom of the movement and come up to full extension of the knee and hips when standing. Each completed repetition is worth 1 point.

Kettlebell Farmers Walk
60
secs
Strategy Advice

Having completed two challenges, your legs will be tired, and you will be breathing heavily but don’t let that stop you from grasping the kettlebells as you make your way in a figure-8 pattern up and down the 3m competition lane. Besides a strong grip, you also need trunk stability and an ability to maintain good alignment and posture to perform well on this challenge.

Judging Criteria

Athletes hold on to 2 kettlebells while walking up and down the 3m competition lane, around designated markers in a figure-8 pattern. Athletes are prohibited from dropping the weights at all times, even after the end of the 60 seconds. The Kettlebells must NOT be dropped, they should be placed on the ground in a controlled and safe manner. Anyone who drops the Kettlebells will receive a 10 point penalty. The athlete can re-grip the Kettlebells as long as they don’t touch the ground. Once the Kettlebells touch the ground, that exercise is over. Each completed 3m stretch is worth 2 points.

Bear Crawl
60
secs
Strategy Advice

Bear crawls will test your shoulders, core and legs and with the added challenge from resistance bands around your waist, the last movement of Test of Will 2018 will turn the intensity up another notch. You need to maintain focus and coordination since you will be crawling both forward and backwards. Be ready to get your harness on and don’t miss a second of the round - there should be no holding back on the last challenge!

Judging Criteria

The athlete is responsible for attaching and securing his/her own harness before starting the exercise. Judges should assist them where possible to avoid any delays. The challenge begins with both feet behind the edge of the mat and ends with the athlete touching the buzzer at the end of the 3m competition lane. Both feet must clearly come back behind the mat every time the athlete returns to the starting position for that repetition to count. Both knees must not be touching the ground at all times during the exercise. Each 3m stretch correctly completed is worth 2 points.