TIER 3: PEAK
Advanced athletic training for athletes who've mastered the basics and are now
aiming for excellence.
Complex movements, reactive training, power development, and elevated capacity tests.
For athletes ready to compete at the highest level.
FOR: TECHNICIANS • COMPETITORS • MISSION-DRIVEN ATHLETES • PROOF-SEEKERS
ADVANCED ATHLETICS
TIER 3 MOVEMENT STANDARDS
Complex movements that combine strength, power, and reactive training. These
patterns demand mastery of fundamentals plus elite coordination and control.
TRAP BAR DEADLIFT + CARRY
LOAD DEPENDENT
- Lift at 1.5x bodyweight or greater
- Immediate transition to loaded carry
- Perfect form throughout complex
- No rest between lift and carry
PROGRESSION:
Combines Tier 2 deadlift strength with immediate carry application
FRONT RACK SPLIT SQUATS
6 REPS PER LEG
- Barbell held in front rack position
- Deep split squat depth maintained
- Torso stays vertical
- No forward lean or loss of position
PROGRESSION:
Advanced from Tier 2 RFE split squats with increased stability demands
DEPTH DROP + BROAD JUMP
5 REPS
- Drop from 18-24 inch box
- Immediate reactive broad jump
- Soft landing with proper mechanics
- Maximum distance on broad jump
PROGRESSION:
Introduces plyometric training and reactive power
TRX SINGLE-LEG ROW
8 REPS PER LEG
- Single-leg stance maintained
- Full range of motion pull
- No rotation or balance loss
- Controlled tempo throughout
PROGRESSION:
Advanced unilateral pulling with instability challenge
BOSU PUSH-UP + TAP
10 REPS
- Push-up performed on BOSU ball
- Hand tap at top of each rep
- Perfect form on unstable surface
- No loss of core stability
PROGRESSION:
Adds instability and coordination to Tier 2 tempo push-ups
LATERAL BOUND + VERTICAL JUMP
5 REPS PER SIDE
- Single-leg lateral bound
- Immediate vertical jump on landing
- Stick landing each rep
- Maximum height and control
PROGRESSION:
Multi-directional reactive power development
3-HURDLE REACTIVE HOPS
3 SETS
- Continuous hurdle hopping
- Minimal ground contact time
- Consistent height maintained
- Perfect landing mechanics
PROGRESSION:
Advanced plyometric coordination and reactive strength
CABLE ANTI-ROTATION PRESS
8 REPS PER SIDE
- Heavy cable resistance
- Zero torso rotation
- Full extension each rep
- Perfect core stability throughout
PROGRESSION:
Elite core stability under rotational force
TIER 3 DEMANDS
Tier 3 introduces reactive training, plyometrics, and complex movement combinations. You must demonstrate power at higher loads (1.5x bodyweight deadlifts), control on unstable surfaces, and composure under advanced training demands.
These movements require complete mastery of Tier 1 and Tier 2 patterns. Your coach will assess readiness for each movement individually. Expect to spend 12+ weeks at this tier developing elite movement quality.
ADVANCED TESTING
CAPACITY TESTS
Tier 3 capacity tests are longer, harder, and demand composure under extended
fatigue. These separate elite athletes from everyone else.
1000 METER ROW TEST
Double the distance of Tier 2—sustained aerobic power and mental toughness
STANDARDS:
- Men under 4:00 / Women under 4:30
- Time standard set by coach
- Consistent pacing throughout
- No form breakdown under extended effort
- Heart rate recovery monitored
- HR recovery within 3 minutes
PURPOSE:
Tests extended aerobic capacity, pacing strategy, and ability to maintain form over longer duration
10-MINUTE EMOM
5 Burpees + 10 Kettlebell Swings every minute for 10 minutes
STANDARDS:
- Complete all reps every minute
- No failed rounds
- Perfect form on all movements
- Use remaining time each minute for rest
PURPOSE:
Challenges work capacity, movement efficiency, and ability to maintain quality under accumulating fatigue
HEART RATE RECOVERY
Recovery monitoring after max effort tests
STANDARDS:
- HR drops to ≤65% within 3 minutes
- Demonstrates cardiovascular fitness
- Indicates proper training adaptation
- Tracked across all capacity tests
PURPOSE:
Measures cardiovascular conditioning and recovery capacity—a key indicator of advanced fitness
EXTENDED CAPACITY
WHY LONGER TESTS MATTER
Tier 3 doubles the rowing distance and introduces sustained work capacity tests. These longer efforts reveal your ability to pace, strategize, and maintain form when your body wants to quit.
The 10-minute EMOM isn't about one hard minute—it's about consistency across ten. Every minute matters. Every rep counts.
RECOVERY AS A STANDARD
Heart rate recovery becomes a measurable standard at Tier 3. Your ability to recover quickly indicates cardiovascular fitness, training adaptation, and readiness for advanced work.
Your coach tracks recovery across all tests. Consistent fast recovery proves you're ready for elite-level training demands.
ELITE MINDSET
BEHAVIORAL STANDARDS
Tier 3 demands elevated behavioral standards. Physical ability means nothing
without composure, intention, and professional-level discipline.
OWN YOUR EFFORT
Take complete responsibility for your intensity, focus, and output every session.
BRING INTENTION
Every movement has a purpose. Train with clear goals and deliberate execution.
RESPOND TO
ADVERSITY
When training gets hard, elite athletes get better. Control your response.
TRAIN WITH
PRECISION
Perfect form is non-negotiable. Every rep matters at this level.
RECOVER LIKE IT
MATTERS
Sleep, nutrition, hydration, and rest days are part of your training protocol.
RESPECT THE PROCESS
Trust the programming. Progress is not linear. Stay committed through plateaus.
BE ACCOUNTABLE
Track your work. Own your results. Ask for help when you need it.
COMPOSURE IS KING
Stay calm under pressure. Elite performance requires mental control, not just physical ability.
COMPOSURE UNDER PRESSURE
WHY COMPOSURE MATTERS
Tier 3 athletes face longer tests, heavier loads, and more complex movements. When fatigue sets in, your ability to stay calm, focused, and precise separates you from the competition. Composure is the final standard—and the hardest to develop.
HOW WE ASSESS
Your coach observes your response to adversity, your ability to maintain form under fatigue, and your mental approach during challenging sessions. These behavioral standards are assessed constantly, not just during testing days.
ELITE PERFORMANCE
ADVANCEMENT STANDARDS
Tier 3 represents the pinnacle of FullRange Athletics training. These standards
ensure you're performing at an elite level across all domains.
CONSISTENT TRAINING
Maintain regular attendance and effort over extended training blocks (12+ weeks).
MEASURABLE PROGRESS
Demonstrate improvement across all movement patterns, loads, and capacity tests.
MOVE WITH PURPOSE
Every rep executed with perfect form, intention, and control under advanced demands.
TRAIN WITH COMPOSURE
Maintain mental control and precise execution when fatigue and intensity increase.
RECOVER PROFESSIONALLY
Demonstrate commitment to sleep, nutrition, and recovery protocols outside the gym.
BE THE STANDARD
Set the example for others. Tier 3 athletes lead through action and consistency.
THE TIER 3 COMMITMENT
Tier 3 is not a destination—it's a continuous pursuit of excellence. Athletes at this level train with purpose, compete with composure, and recover like professionals. You're no longer chasing standards; you're setting them.
Expect to spend 12+ weeks developing proficiency at this tier. Some athletes stay here for seasons, continually refining their capacity, power output, and movement quality. That's not failure—that's mastery in action.
WHAT'S BEYOND TIER 3?
Tier 3 represents the highest level of programming at FullRange Athletics. Athletes who master this tier continue training at this level with progressively advanced loads, complex programming, and individualized coaching. You don't leave Tier 3—you dominate it.
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