Slow lifts
0/4
No data yet
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
0/2
No data yet
Gymnastics
0/3
No data yet
Engine
0/2
No data yet
Open-style metcons
0/3
No data yet
Benchmark gaps
Compared with a provisional 50th-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
- Missing
- Target
- 145.0 kg / 320 lb
- Score
- -
Slow lifts
Front squat 1RM
Best recent single, or estimated from back squat and clean strength.
- You
- Missing
- Target
- 120.0 kg / 265 lb
- Score
- -
Slow lifts
Deadlift 1RM
Conventional deadlift, no straps.
- You
- Missing
- Target
- 185.0 kg / 408 lb
- Score
- -
Slow lifts
Strict press 1RM
Standing strict press.
- You
- Missing
- Target
- 65.0 kg / 143 lb
- Score
- -
Fast lifts
Snatch 1RM
Best full snatch or power snatch if that is the stable benchmark.
- You
- Missing
- Target
- 82.0 kg / 181 lb
- Score
- -
Fast lifts
Clean and jerk 1RM
Best clean and jerk, any legal style.
- You
- Missing
- Target
- 110.0 kg / 243 lb
- Score
- -
Gymnastics
Strict pull-ups
One unbroken max set.
- You
- Missing
- Target
- 10 reps
- Score
- -
Gymnastics
Ring muscle-ups
One unbroken max set.
- You
- Missing
- Target
- 3 reps
- Score
- -
Gymnastics
Handstand walk
Longest controlled unbroken distance.
- You
- Missing
- Target
- 8 m
- Score
- -
Engine
2k row
Enter total seconds.
- You
- Missing
- Target
- 7:30
- Score
- -
Engine
5k run
Enter total seconds.
- You
- Missing
- Target
- 25:00
- Score
- -
Open-style metcons
Fran
21-15-9 thrusters at 95 lb and pull-ups. Enter total seconds.
- You
- Missing
- Target
- 6:00
- Score
- -
Open-style metcons
Grace
30 clean and jerks for time at 135 lb. Enter total seconds.
- You
- Missing
- Target
- 4:00
- Score
- -
Open-style metcons
Cindy
20-minute AMRAP rounds.
- You
- Missing
- Target
- 18 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.