Strength
The first ATHX test. Twenty minutes to move as much weight as possible, split across three lifts. Your score is the total of your heaviest valid attempts.
In the 2026 season, the test looked like this:
- Strict press: 6 minutes for your 1 rep max
- Back squat: 6 minutes for your 3 rep max
- Deadlift: 8 minutes for your 5 rep max
How to approach it
- Plan your attempts in advance, two or three per lift
- Open with a weight you know you will make
- Build up in fixed steps, not on feel
- Keep rest between attempts short but sufficient
- Save energy, two more tests follow
Only a valid lift counts. A missed heavy attempt costs time, energy and sometimes your whole score.
Common mistakes
- Opening too heavy. A missed first attempt puts you under pressure straight away.
- No plan. Deciding per attempt wastes time within the window.
- Losing technique under load. A rounded back on the deadlift or a shallow squat does not count.
- Giving everything in test one. Endurance and Metcon X are still to come.
- Too little warm-up. Use the warm-up zone for your first build-up sets.
Train for it
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