Precision over power. Execution over effort.

TIER 3: PEAK

Tier 3: PEAK is for athletes and adults who’ve built their base and are ready to be challenged. Movements here must be clean, controlled, and consistent — with minimal coaching. This is where you sharpen mechanics, perform under pressure, and prove you’re ready for what’s next.

BOOK YOUR ASSESSEMENT

From pattern to power.

WHO IS PEAK FOR?

SECTION 1.

PEAK isn’t for beginners. It’s for athletes and adults who’ve built a strong base and want to take their performance to the next level. Whether you’re preparing for a season, refining your mechanics, or chasing measurable progress, Tier 3 is where sharp execution becomes the standard — and excuses get left behind.

Young athletes pulling ahead of their peers. They've outgrown basic drills and need real challenge — strength, precision, and movement that matches their potential.

Rising Stars

Adults who train hard and want more. You're past the “fitness” phase — now it’s about athleticism, output, and refining every rep.

Advanced Adults

Varsity-level athletes or those chasing recruitment. PEAK sharpens power, control, and repeatable mechanics that hold up when it counts.

High School Gamers

Athletes preparing for game day, tryouts, or exposure. Every movement here mirrors what scouts and coaches look for: clean, confident, and competition-ready.

Combine + Showcase Prep

MASTERY IS THE MINIMUM. NO REPS PERFORMED WITH SLOP OR EGO.

PEAK MOVEMENT REQUIREMENTS

SECTION 2.

Each movement must be passed cue-free.

Tier 2 taught you how to move. Tier 3 tests whether you can hold form under pressure. These 8 movements expose breakdowns in balance, posture, power, and control. Clean execution matters — not just because it looks good, but because it works.

TRAP BAR DL + CARRY (3 ROUNDS)

✔ 3 clean reps @ 1.5x bodyweight
✔ Immediate 10-yd carry — no drop or rest
❌ No bounce, rounding, or forward lean

Blends strength and endurance: three deadlifts at 1.5x bodyweight followed by a 10-yard carry. Demands full-body tension, posture, and grip under fatigue.

10 FRONT RACK SPLIT SQUATS

✔ Front shin vertical, full depth
✔ Torso upright, no hip shift
❌ No lean, back foot collapse, or wobble

A test of single-leg strength, postural control, and trunk discipline. The front rack position demands stability through the entire chain. Every rep exposes balance, alignment, and unilateral capacity.

DEPTH DROP + BROAD JUMP (3)

✔ Hips square, neutral spine
✔ No movement through the torso
❌ No lean, twist, or elbow flare

Tests landing control into explosive power. No pause — absorb and rebound. Separates true athletes from raw strength.

TRX SINGLE-LEG ROW (8 REPS PL)

✔ Hips square, full pull
✔ Leg stays elevated
❌ No twisting or using momentum

Unilateral pull with a built-in balance challenge. Requires full-body tension, scapular control, and symmetry. If your core or coordination falters, it shows immediately.

BOSU PUSH-UP + TAP (10 REPS)

✔ Chest below hands, tight midline
✔ Controlled tap each rep
❌ No torso sag or shifting

Demands stability through every phase — press, plank, and transition. The BOSU adds instability, while the shoulder tap tests anti-rotation. This is an advanced control drill disguised as a push-up.

LATERAL BOUND + VERTICAL (3/LEG)

✔ Balanced landing → vertical hop
✔ No extra steps or corrections
❌ No drift or missed timing

Tests frontal plane power, landing control, and reactivity. Bound to a stable stick, then jump vertically from that same leg — no resets. It’s a pure read on body control under speed.

3-HURDLE REACTIVE HOPS

✔ Hips square, neutral spine
✔ No movement through the torso
❌ No lean, twist, or elbow flare

Coordination and rhythm under constraints. Athletes hop cleanly over three low hurdles without losing cadence. It exposes stiffness, timing, and true movement economy.

10 CABLE ANTI-ROTATION PRESS

✔ Stick drop, immediate jump
✔ Controlled landings, no delay
❌ No crash landings or stutter steps

Posture meets control. Pressing the cable forward without allowing the trunk to twist is a full-core integrity test. If you’re weak in the midline, this will show it.

SLOPPY IS A KILLER. PEAK MEANS PRESSURE-PROOF.

It’s not how hard you go — it’s how well you hold up.

PEAK CAPACITY TEST

SECTION 3.

Strength doesn’t matter if your engine quits first. This test combines aerobic output, anaerobic grit, and composure under fatigue. It’s not just about surviving the work — it’s about how well you recover after it.

1000M ROW (OBSIDIAN SURGE WATER ROWER)

✔ Men under 4:00 / Women under 4:30
✔ Smooth, consistent form (no slamming)
✔ HR recovery within 3 minutes
❌ Poor form or failed time standard

Tests aerobic conditioning, pacing, and the ability to maintain form under effort. Reinforces breath control, rhythm, and post-effort recovery.

10-MINUTE EMOM

✔ 5 Burpees + 10 Kettlebell Swings
✔ Start on the minute — no missed reps
✔ Clean reps, unbroken sets, steady pace
❌ Missed rounds or bad form = fail

Designed to assess repeat sprint ability — a key performance trait for both athletes and serious adult clients. It tells you who can apply force repeatedly with control, efficiency, and intent — not just once.

HEARTRATE RECOVERY STANDARD

✔ HR drops to ≤65% within 3 minutes
✔ Breathing steady, posture composed
✔ No pacing, slouching, or lying down
❌ HR stays high or recovery looks forced

Tests the body’s ability to come back down after high effort — a marker of conditioning, not just grit. Recovery is proof of readiness.

ENDURANCE UNDER PRESSURE. RECOVERY UNDER CONTROL.

By Tier 3, the way you move isn't the only thing being judged — it's how you show up, train, and handle pressure. These 8 standards define the mindset required to perform consistently. If you want to be elite, you have to act like it before you look like it.

Intensity is expected. Discipline is the difference.

TIER 3: PEAK - BEHAVIORAL STANDARDS

SECTION 4.

Every result traces back to your work. Effort isn’t optional at this level — it’s expected. The clock doesn’t lie, and neither do your reps.

1. Own your effort.

Showing up isn’t enough. You walk in with a reason, a focus, and a goal behind every rep. Effort without purpose is just noise.

2. Bring intention.

Anyone can train when it’s easy. What matters is how you respond when fatigue hits or things don’t go as planned. Reset, refocus, and finish.

3. Respond to adversity.

Reps don’t count unless they’re clean. Volume doesn’t matter if the movement breaks down. Fast is good. Clean is better.

4. Train with precision.

5. Recover like it matters.

Recovery isn’t passive. You fuel well, sleep with purpose, and manage stress like it’s part of your training — because it is.

Progress takes time. The ones who win here are the ones who track, refine, and repeat. No hacks. No hype. Just work.

6. Respect the process.

If you miss a lift, own it. If you skip a session, adjust. Responsibility is the standard — no hiding, no blaming.

7. Be accountable.

High effort is expected — but without chaos. Stay sharp, move with control, and execute under pressure.

8. Composure is king.

PROGRESS BREAKS WHEN DISCIPLINE DOES.

CHARGE rewards execution — not effort alone. If you're cutting corners, you're not progressing. Here's what doesn’t move you forward.

Effort is easy. Execution is what counts.

WHAT DOESN’T COUNT FOR TIER-4

SECTION 5.

You can’t muscle your way into MAX. If your form breaks down when things get heavy, you’re not ready. At this level, clean reps under pressure are non-negotiable.

❌ Max effort with minimum control

If you’re redlining every session and dragging through recovery, you’re not performing — you’re surviving. MAX athletes move with power and precision, not panic.

❌ Crashing through capacity work

Tier 4 athletes own their process. If you still need to be told when to reset, how to warm up, or how to recover — you’re not leading, you’re lagging.

❌ Needing reminders

MAX isn’t about showing up when you feel like it — it’s about showing up regardless. Missed weeks, inconsistent effort, or last-minute cancellations reset the standard. Consistency is the cost.

❌ Training hard… when it’s convenient

Tier 4 doesn’t stop when the session ends. If your nutrition, sleep, and recovery habits are sloppy, your performance will be too. MAX requires total commitment — in and out of training.

❌ Lack of intent outside the gym

Going heavier means nothing if your reps are shaky, rushed, or incomplete. If you’re chasing PRs without clean execution, you’re not training for Tier 4 — you’re gaming the system.

❌ Chasing numbers over quality

AT THIS LEVEL DISCIPLINE DOESN’T SLIP — EVER.

HOW TO ADVANCE TO TIER 4: MAX

SECTION 6.

You don’t get to MAX by going harder — you get there by moving cleaner, recovering faster, and performing better under pressure. Tier 4 isn’t about hype. It’s about proof.

Leveling up isn’t a reward. It’s a result.

Progress happens through consistency. You’ve built rhythm, shown up with intent, and maintained output over time — not in flashes. Missed weeks reset the count.

✅ Train 3x/week for 8+ consecutive weeks

✅ You don’t just show up — you progress

Training isn't just about attendance. You’re building. Week by week, you’re moving better, lifting more efficiently, and refining how you perform. There's visible, measurable progress — not just effort.

You’re not winging workouts or going through the motions. Every rep, drill, and session has intent. You know what you're working on — and why.

✅ Move with purpose.

✅ Train with composure, not chaos

You don’t just go hard — you go clean. Even when fatigue sets in, your form stays sharp, your breathing stays controlled, and your mind stays in it. You're not guessing. You're executing.

Sleep, hydration, nutrition, and rest aren't optional — they’re part of the program. You manage your recovery the same way you manage your sets. If you’re always worn down, you’re not ready to move up.

✅ Recover like a pro

There’s no guesswork about how you’ll show up. You're consistent, focused, and locked in — whether the coach is watching or not. People notice when you're in the room.