Take The Test
Want more details? Pick up
the book, or follow along daily with the
companion app!
Round 1: Start your timer—it’ll run for the duration of all three rounds, including any rest breaks you may take. Rest if needed, and make sure you have water to stay hydrated.
- 5 Push-Ups
- 5 Squats
- Run, jog, or walk 1 mile at a
“conversational” pace, one at which you could chat a bit with a friend, one to two sentences at a time. On a perceived exertion scale, this should be about a 5.
Optimal time for completion of Round 1 is under 15:00.
Move as quickly as you can from round to round. Take a sip of water and catch your breath, but don’t forget that you’re on the clock.
Round 2:
- 5 Push-Ups
- 5 Squats
- Run, jog, or walk 1 mile at a moderate pace. This isn’t an all-out effort, but you shouldn’t be talking more than 5 to 6 words at a time while running or walking briskly. On a perceived exertion scale, this should be about a 7.
Optimal time for completion of Round 1 is under 13:00.
Move as quickly as you can from round to round. Take a sip of water and catch your breath. The clock is still ticking!
Round 3:
- 5 Push-Ups
- 5 Squats
- Run, jog, or walk 1 mile at an overall moderate pace, adding in 2 to 3 sections where you pick up the pace. These sections can be as long as 1 minute each or as short as “until that next mailbox” while outside of “during this entire commercial” on the treadmill with a TV handy. The intensity of this pick-up interval should be an 8, not a full-out sprint
(Day 1 and you’re already doing interval training—yay, you!).
Optimal time for completion of Round 1 is under 12:00.
Stop your timer, that’s it! Grab a towel and wipe off while drinking some water or a mixture of 50% water, 50% sports drink if you’re a heavy sweater in hot conditions. Forty minutes is right around the time you should be replacing some electrolytes and a bit of glucose, but you shouldn’t need a full bottle of high-calorie sports drink.
How’d you do?
Less than 30 minutes: You’re a Rock Star! Start with the 5-week CRUSH IT Program on page 122. You can even jump right into the second week if you’d like! If you haven’t already done a race, you’re a good candidate for your first one very soon—24 days will provide you enough time to work through the final three weeks of CRUSH IT, rest for a few days, and go tackle the course of your choosing!
Less than 35 minutes: Awesome job, you’re ready to start with the 5-week CRUSH IT Program on page 122. Depending on your confidence, you can sign up for an event
that’s around 38 days away, giving you time to complete CRUSH IT and give your body some rest or even tackle a 5K Mud Run in the next few weekends to get one under your belt.
Less than 40 minutes: Great work! You hit the optimal target for each round, and are ready for Domination Level Alpha. Follow the DLA plan and you’ll be ready for a short-distance 5K Mud Run event in about 24 days. This will give you enough time to complete the 3-week program and allow your body to rest and recover for a few days before you kick it into gear.
Over 40 minutes: You just totally destroyed every single person plopped on the couch; give yourself some credit for an awesome job. All those other fast folks below 40 have stopped reading now, so let me share a secret: You’re right in my wheelhouse and my favorite athletes to train—no lie! I’ve worked with elite athletes and professional triathletes, and I can tell you hands-down that individuals in this bracket have the most to gain and make the biggest strides over the course of any program. Welcome to my team, I’m happy you’re on board. I’ve created a simple Prep Program for you to follow and get you ready for Domination Level Alpha.
