WKC teszt

World Kettlebell Club tesztje:

WKC Strength & Conditioning Quotient

This is a kettlebell fitness test introduced by the World Kettlebell Club. The test consists of five different kettlebell exercises and runs for a total of fifty minutes, each round consisting of six minutes of work and five minutes of rest.

The test goes as follows:

Round 1: 6 Min Cleans (Max pace 20 rpm)
Rest 5 min
Round 2:  6 Min Long Cycle Press (Max pace 10 rpm)
Rest 5 min
Round 3: 6 Min Jerks (Max pace 20 rpm)
Rest 5 Min
Round 4: 6 Min 1/2 Snatch (Max pace 18 rpm)  (The bell is returned through the rack position.)
Rest 5 Min
Round 5: 6 Min Push Press (Max Pace 20 rpm)

Rules:

• The same kettlebell is used throughout one round and cannot be set down before the rest period.
• Different size bells may be used for different exercises.
• Multiple hand switches are allowed during the round.
• No extra credit is given for going over the maximum pace. So if you finish before the time limit, just enjoy the extra rest. (And next time choose a heavier bell.)
• The exercises cannot change.

Calculating the score:

• Multiply the number of repetitions done in one round by a multiplier given according to the weight of the bell being used.
• Add all the scores together. 

Multipliers:

8 kg	1
12 kg	1.5
16 kg	2
20 kg	2.5
24 kg	3
28 kg	3.5
32 kg	4
36 kg	4.5
40 kg	5
44 kg	5.5
48 kg	6

Scoring example:

1. 32 kg – 84 reps x 4 = 336
2. 24 kg – 48 reps x 3 = 144
3. 28 kg – 48 reps x 3.5 = 168
4. 24 kg – 84 reps x 3 = 252
5. 24 kg – 72 reps x 3 = 216

S&C Grading system

Men:

Less than 720 : Low

721-900 : Average

901-1080 : Good

1081-1260 : High

1261-1440 : Extreme

More than 1441 : Superhuman (Denisov et. al)

Women:

Less than 360 : Low

361-540 : Average

541-720 : Good

721-900 : High

901-1080 : Extreme

More than 1081 : Superhuman

 Hatalmas köszönet Eszternek aki megtalálta és felhívta a figyelmemet erre a tesztre!