Faster than the lifters. Stronger than the runners.
The goal is to hold strength, endurance, and a lean physique at the same time — not maximize one at the expense of the others. This scorecard sets the benchmarks across calisthenics, kettlebells, barbells, running, swimming, and cycling.
Standards
Kettlebells
| Movement | Reps | Rounds | Intermediate | Advanced | Elite |
|---|
| Swing | 10 | 6 | 16 kg | 24 kg | 32 kg |
| Snatch | 5 | 6 | 12 kg | 16 kg | 24 kg |
| Get-up | 1 | 6 | 12 kg | 16 kg | 24 kg |
| Sumo deadlift | 8 | 6 | 16 kg | 24 kg | 32 kg |
| Single deadlift | 8 | 6 | 16 kg | 24 kg | 32 kg |
| Clean | 5 | 6 | 16 kg | 24 kg | 32 kg |
| Press | 3 | 6 | 12 kg | 16 kg | 24 kg |
| Halo | 6 | 6 | 8 kg | 12 kg | 16 kg |
| Squat | 6 | 6 | 16 kg | 24 kg | 32 kg |
| Lunge | 8 | 6 | 12 kg | 16 kg | 24 kg |
| Carry | 30s | 6 | 16 kg | 24 kg | 32 kg |
| Windmill | 2 | 6 | 8 kg | 12 kg | 16 kg |
| Row | 6 | 6 | 16 kg | 24 kg | 32 kg |
Calisthenics
| Exercise | Intermediate | Advanced | Elite |
|---|
| Pull-ups | 13 | 21 | 30 |
| Push-ups | 39 | 62 | 87 |
| Burpees | 33 | 61 | 95 |
| Dips | 20 | 31 | 43 |
| Lunges | 36 | 63 | 96 |
| Squats | 54 | 92 | 138 |
| Leg raises | 17 | 28 | 39 |
| Back extensions | 29 | 45 | 63 |
| Plank | 1:15 | 2:00 | 3:00 |
Barbell
| Lift | Intermediate | Advanced | Elite |
|---|
| Bench press | 96 kg | 127 kg | 160 kg |
| Back squat | 131 kg | 173 kg | 219 kg |
| Hex deadlift | 154 kg | 202 kg | 253 kg |
| Shoulder press | 62 kg | 84 kg | 107 kg |
| Bent-over row | 87 kg | 116 kg | 147 kg |
| Power clean | 88 kg | 113 kg | 141 kg |
Loads converted from pounds and rounded to the nearest kilogram.
Running
| Distance | Intermediate | Advanced | Elite |
|---|
| 1K | 3:17 | 2:53 | 2:37 |
| 5K | 22:41 | 19:46 | 17:30 |
| 10K | 48:28 | 42:05 | 37:00 |
| 20K | 1:40:03 | 1:27:26 | 1:17:40 |
| 50K | 4:29:06 | 3:51:28 | 3:22:41 |
Swimming
| Distance | Intermediate | Advanced | Elite |
|---|
| 50 m | 32.2 s | 27.1 s | 23.5 s |
| 100 m | 1:17.9 | 1:02.7 | 52.0 sec |
| 500 m | 8:26 | 6:46 | 5:30 |
| 1000 m | 17:23 | 13:49 | 11:15 |
Cycling
| Distance | Intermediate | Advanced | Elite |
|---|
| 1K | 1:35 | 1:18 | 1:07 |
| 10K | 19:18 | 16:24 | 14:18 |
| 25K | 49:33 | 42:06 | 36:43 |
| 50K | 1:43:13 | 1:27:21 | 1:15:42 |
| 100K | 3:44:44 | 3:07:42 | 2:39:37 |
Composition
| Metric | Target |
|---|
| Bodyweight | ≤ 76 kg |
| BMI | ≤ 24 |
| Body fat | 12% |
| Waist | ≤ 32 in |
| Waist-to-height ratio | ≤ 0.45 |
Testing
A baseline establishes starting capacity. Every 12 weeks, I repeat the active battery under the same conditions. Longer-distance events and equipment-dependent tests are assessed separately rather than forced into one test week.
| Area | Assessment | Record |
|---|
| Calisthenics | One strict maximum set per movement | Repetitions, test order, rest, and form rules |
| Kettlebells | Exact load, repetition, and time prescription | Each side, valid repetitions, and completion time |
| Barbell | Directly tested lift or estimated maximum | Load, repetitions, execution, and estimate method |
| Running | Full-distance timed effort or race | Distance, elapsed time, route, and conditions |
| Swimming | Full-distance timed effort | Stroke, pool length, start, timing, and equipment |
| Cycling | Full-distance timed effort | Route, elapsed time, bicycle, conditions, and drafting |
| Body composition | Consistent morning measurement | Weight, waist, estimate, and measurement method |