Slow lifts
4/4
65%
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
69%
Gymnastics
3/3
12%
Engine
0/2
No data yet
Open-style metcons
0/3
No data yet
Benchmark gaps
Compared with a provisional 95th-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
- 215.0 kg / 474 lb
- Score
- 75%
Slow lifts
Front squat 1RM
Best recent single, or estimated from back squat and clean strength.
- You
- 124.7 kg / 275 lb
- Target
- 185.0 kg / 408 lb
- Score
- 67%
Slow lifts
Deadlift 1RM
Conventional deadlift, no straps.
- You
- 165.6 kg / 365 lb
- Target
- 270.0 kg / 595 lb
- Score
- 61%
Slow lifts
Strict press 1RM
Standing strict press.
- You
- 56.7 kg / 125 lb
- Target
- 100.0 kg / 220 lb
- Score
- 57%
Fast lifts
Snatch 1RM
Best full snatch or power snatch if that is the stable benchmark.
- You
- 93.0 kg / 205 lb
- Target
- 125.0 kg / 276 lb
- Score
- 74%
Fast lifts
Clean and jerk 1RM
Best clean and jerk, any legal style.
- You
- 106.6 kg / 235 lb
- Target
- 165.0 kg / 364 lb
- Score
- 65%
Gymnastics
Strict pull-ups
One unbroken max set.
- You
- 7 reps
- Target
- 30 reps
- Score
- 23%
Gymnastics
Ring muscle-ups
One unbroken max set.
- You
- 2 reps
- Target
- 20 reps
- Score
- 10%
Gymnastics
Handstand walk
Longest controlled unbroken distance.
- You
- 1 m
- Target
- 75 m
- Score
- 1%
Engine
2k row
Enter total seconds.
- You
- Missing
- Target
- 6:20
- Score
- -
Engine
5k run
Enter total seconds.
- You
- Missing
- Target
- 18:00
- Score
- -
Open-style metcons
Fran
21-15-9 thrusters at 95 lb and pull-ups. Enter total seconds.
- You
- Missing
- Target
- 3:00
- Score
- -
Open-style metcons
Grace
30 clean and jerks for time at 135 lb. Enter total seconds.
- You
- Missing
- Target
- 1:45
- Score
- -
Open-style metcons
Cindy
20-minute AMRAP rounds.
- You
- Missing
- Target
- 32 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.