Test day
Elite athletic training for the everyday athlete.
SET A BASELINE and IMPROVE ATHLETIC PERFORMANCE
Professional athletes train off performance metrics—not vanity metrics.
We designed Test Day as the NFL Combine for everyday athletes—a way to measure and improve performance over time. For too long, the fitness industry has measured success in inches or pounds lost, two disproven barometers that could actually hinder or discourage progress. At WØRK, we train you to become stronger, faster, more agile, and more powerful athletes. Test Day is meant to serve as a baseline—testing your max effort across five exercises proven to measure athletic performance. Your coaches deliver results in real time, pinpointing a game plan to reach your goals over the next three months.
THE ONE DAY, FIVE STATION CHALLENGE WHERE
Your greatest competition is yourself, and winning means hitting failure.
Speed
40-yard dash
Test your max speed by sprinting as fast as you can for 40 yards. Measurement: Time.
ENDURANCE
Sled push
Push a weighted sled of 150+ pounds as far as you can within 45 seconds. Measurements: Weight + distance.
explosiveness
Broad jump
Leap in three consecutive bounds, challenging your power and explosiveness. Measurement: Distance.
AGILITY
5-10-5
Sprint cone-to-cone in increments of five, ten, and five yards, measuring your agility and ability to change directions. Measurement: Time.
STRENGTH
Bench press
Using a barbell, push the heaviest amount of weight you can through the chest. Measurement: Weight.
Why we test:
How we’re breaking the old barometer (while you break your own records).
TO CHANGE HOW WE MEASURE SUCCESS
No professional athlete has ever measured success in BMI or body weight—and yet, these measurements remain the core focus of the fitness industry. Here, we choose five exercises proven to measure athletic performance.
TO PUT INTENTION BEHIND EACH AND EVERY CLASS
Test Day gives results in real time, allowing you to understand what you need to work on in class. We’ll formulate a tailored plan, setting goals for you to hit over the next quarter.
TO EXPERIENCE WHAT IT MEANS TO FAIL
To win on Test Day, you’ll need to fail. Translation: We want you to experience what it’s like to not be able to give one more rep, take one more step, or go faster. Why? Because only in these moments can you know your max effort.
A WORD FROM YOUR COACHES
Our playbook for performing at your best:
Test Day is done within a supportive, team environment, with fellow athletes cheering alongside you. Yes, athletes have been known to bring coolers of 21+ beverages; and yes, many-a-bottomless brunch has been had as a post-WØRK celebration. That said, we want Test Day to provide accurate measurements of your maximum effort. To shave times, add weight to the bar, or increase distance, we—your coaches—advise following these do’s and don’ts.
Do Taper Beforehand
Testing while fatigued isn’t giving your max effort—that’s an everyday workout. Just as a professional athlete might taper prior to a race or championship, your coaches will implement a deload week prior to Test Day.
DON’T Workout Before (or After)
Here’s something no one wants to hear: Rarely do we hit maximum capacity in class. Why? Because you physically wouldn’t be able to complete the full workout. If you truly want to know what you’re capable of, this should be your only exercise of the day.
DO START Before YOU FEEL READY
Many times, athletes feel pressured to “get in shape” prior to their first Test Day—which defeats the purpose and skews data.Your first Test Day is meant to serve as a baseline, thereby calculating improved performance over time.
Let’s give a hand to your teammates’ trophy case:
SYDNEY INCREASED HER BENCH PRESS BY 60 LBS
While battling a shoulder injury, Sydney focused on core stability and bench press variations to increase her max from 95 to 155 pounds.
ALIX SHAVED 1.11 SECONDS OFF HIS 40 YARD DASH
Focusing on his start, mechanics, and stride length, Alix cut over a second off his time—without sacrificing strength. Case in point: His bench press increased by 80 pounds during the same time frame.
LISA ADDED NEARLY TWO FEET TO HER BROAD JUMP
Throughout pregnancy, Lisa attended class 1–2X per week, focusing on explosiveness and muscular endurance. The result? She went from 14’9 to 16’4 in her broad jump—even after a postpartum break.
UPCOMING WØRKSHOPS
Sharpen your mechanics to boost athletic performance.
Q2 WØRKSHOP: April 20
HOW TO BE EXPLOSIVE (BROAD JUMPS)
Q2 Test Day: April 27
Q3 WØRKSHOP: JULY 13
BENCH PRESS
Q3 Test Day: July 20
Q4 WØRKSHOP: October 19
40-YARD DASH
Q2 Test Day: October 26
Q1 WØRKSHOP: January 2025
TBD
Q3 Test Day: January, 2025
Got questions? We got answers.
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No—at least against other people. While you’ll be paired in groups of ten, the only competition is yourself. The ultimate goal? To improve each of your five metrics over time.
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Both! You’ll test your bench press, broad jump, and 5-10-5 indoors, while your sled push and 40 yard dash will be tested outside.
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As much as you like. You’re paired in groups of ten, and will rotate through each station on your own time. Your rest depends upon 1) how you’re feeling 2) your teammates and 3) how many times you want to try each station.
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You should expect Test Day to take between 60–70 minutes. Each group will start in 20 minute blocks, spending roughly 12 minutes at each station.
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Please don’t (or after, for that matter). The purpose of Test Day is to see—and experience—your body’s maximum effort. Performing while fatigued from a prior workout isn’t max effort—that’s just another workout.
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As many as you like. We recommend trying each exercise 1–3 times, except the sled push (you’re going for distance here, so your first try will surely be your best).
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You’ll get your results in real time. Your coaches and volunteers are on standby, ready to formulate a plan to improve your metrics next quarter. Plus, your coaches store all metrics, so you’ll see progress over time.
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Your first Test Day serves as your baseline. Your second (and third, fourth, and so on) provides data so you see progress over time. You’ll arrive, warm-up, and test as usual. The only difference? Your coaches will have your prior results stored in a digital doc, giving you a goal to hit (or surpass).
