Testing someones general fitness is, in reality, one of the hardest things to do in the gym. Its very easy to test muscle strength (1 RM Back Squat) or muscle endurance (reps to localized muscle failure) but to test someones capacity to perform metabolically (energy system) inside or outside the gym complicates things. Someone that performs well at a task that lasts 5 minutes may do very poorly at a different task in the same time domain. For example i can run a decent distance in 5 minutes but throw me in a pool and you may be fishing me out of the ER or at the very least measuring my progress with a ruler. For the simple reason that people have different experiences, skills and physical make up it is very hard to measure general fitness.
Not to fear! I have taken a sampling from my vast knowledge of exercisin to comprise a broad spectrum of efforts throughout the week with the idea that we will revisit some or all of these at some point in the future to analyze your program. This first set of testing may be a bit off since much of the stuff we are testing is highly skill based while some is brute strength and others are pure effort based. Regardless all you have to do is come in ready for some Hard Work, eat well and sleep.
Remember: You can only do what you can do, but you may surprise yourself…
Snatch to Max (use caution and only work to limits of skill)
Max plank for time.