Slow lifts
4/4
72%
Benchmark profile
Strengths, gaps, next tests.
Capture recent benchmarks, compare them against provisional targets, and keep the old power sandbox nearby for movement-level experiments.
Category readout
Score is percent of the selected provisional target.
Fast lifts
2/2
76%
Gymnastics
3/3
15%
Engine
0/2
No data yet
Open-style metcons
0/3
No data yet
Benchmark gaps
Compared with a provisional 90th-percentile proxy. These are seed values, not verified BTWb percentiles, until the Open and BTWb datasets are calibrated.
Slow lifts
Back squat 1RM
Best recent single, or estimated single from a hard 3-5RM.
- You
- 161.0 kg / 355 lb
- Target
- 195.0 kg / 430 lb
- Score
- 83%
Slow lifts
Front squat 1RM
Best recent single, or estimated from back squat and clean strength.
- You
- 124.7 kg / 275 lb
- Target
- 165.0 kg / 364 lb
- Score
- 76%
Slow lifts
Deadlift 1RM
Conventional deadlift, no straps.
- You
- 165.6 kg / 365 lb
- Target
- 245.0 kg / 540 lb
- Score
- 68%
Slow lifts
Strict press 1RM
Standing strict press.
- You
- 56.7 kg / 125 lb
- Target
- 90.0 kg / 198 lb
- Score
- 63%
Fast lifts
Snatch 1RM
Best full snatch or power snatch if that is the stable benchmark.
- You
- 93.0 kg / 205 lb
- Target
- 115.0 kg / 254 lb
- Score
- 81%
Fast lifts
Clean and jerk 1RM
Best clean and jerk, any legal style.
- You
- 106.6 kg / 235 lb
- Target
- 150.0 kg / 331 lb
- Score
- 71%
Gymnastics
Strict pull-ups
One unbroken max set.
- You
- 7 reps
- Target
- 24 reps
- Score
- 29%
Gymnastics
Ring muscle-ups
One unbroken max set.
- You
- 2 reps
- Target
- 14 reps
- Score
- 14%
Gymnastics
Handstand walk
Longest controlled unbroken distance.
- You
- 1 m
- Target
- 45 m
- Score
- 2%
Engine
2k row
Enter total seconds.
- You
- Missing
- Target
- 6:35
- Score
- -
Engine
5k run
Enter total seconds.
- You
- Missing
- Target
- 19:30
- Score
- -
Open-style metcons
Fran
21-15-9 thrusters at 95 lb and pull-ups. Enter total seconds.
- You
- Missing
- Target
- 3:30
- Score
- -
Open-style metcons
Grace
30 clean and jerks for time at 135 lb. Enter total seconds.
- You
- Missing
- Target
- 2:15
- Score
- -
Open-style metcons
Cindy
20-minute AMRAP rounds.
- You
- Missing
- Target
- 28 rounds
- Score
- -
Legacy sandbox
Movement power estimate
This stays here for now because it becomes useful once benchmark and workout simulations meet.
Run your first estimate.