TIER 4: MAX
Performance with no margin for error. Entry is earned. Retention is continuously
tested.
2x bodyweight deadlifts. 1.25x bodyweight front squats. Absolute precision under load.
For athletes who demand perfection.
FOR: PROFESSIONALS • STANDARD BEARERS • PRECISIONISTS • RELENTLESS CLIMBERS
MASTER LEVEL PERFORMANCE
TIER 4 MOVEMENT STANDARDS
Nine elite tests that demand absolute precision, maximal strength, and flawless
execution. These standards separate the elite from the master level.
FRONT SQUAT
3 REPS AT 1.25X BODYWEIGHT
- Full depth every rep
- Elbows stay high throughout
- Perfect upright posture
- No forward lean or form breakdown
- Bar must stay in front rack position
WHY THIS MATTERS:
Front squat strength at 1.25x bodyweight demonstrates quad dominance and thoracic mobility under load
DEADLIFT
3 REPS AT 2X BODYWEIGHT
- Perfect setup every rep
- Neutral spine maintained
- Complete lockout at top
- Controlled eccentric phase
- No hitching or form breakdown
WHY THIS MATTERS:
Double-bodyweight deadlifts represent elite posterior chain strength and total body power
TEMPO SPLIT SQUATS
4 REPS PER LEG
- Heavy load maintained
- Strict 3-1-3 tempo
- Full range of motion
- Perfect balance throughout
- Zero momentum assistance
WHY THIS MATTERS:
Tempo control under load proves strength endurance and unilateral capacity at master level
BOX JUMP FROM DROP
5 CONSECUTIVE REPS
- Drop from elevated surface
- Immediate reactive jump
- Land softly on target box
- Full hip extension at peak
- Consistent height maintained
WHY THIS MATTERS:
Advanced reactive power with depth drop integration and precision landing control
STRICT PULL-UPS
15 CONSECUTIVE REPS
- Full hang at bottom
- Chin clears bar at top
- Zero kipping or momentum
- Controlled tempo both directions
- Perfect form every rep
WHY THIS MATTERS:
Twelve strict pull-ups demonstrate upper body pulling strength and grip endurance
PUSH PRESS
LOAD DEPENDENT
- Explosive leg drive
- Complete overhead lockout
- Perfect bar path
- Core stability maintained
- No excessive arch or lean
WHY THIS MATTERS:
Full-body power transfer from legs through core to overhead pressing strength
RENEGADE ROW + BURPEE COMPLEX
5 ROUNDS
- Heavy dumbbells maintained
- Perfect plank throughout rows
- Explosive burpee execution
- No rotation during rows
- Consistent quality all rounds
WHY THIS MATTERS:
Combines anti-rotation core strength with dynamic full-body conditioning movement
CARRY GAUNTLET
MULTIPLE CARRY VARIATIONS
- Heavy load sustained
- Perfect posture maintained
- Transitions executed cleanly
- No rest between carry types
- Complete prescribed distance
WHY THIS MATTERS:
Tests loaded carry stability across multiple implements—yoke, rack, overhead, unilateral
SINGLE-LEG BOX JUMP TO STICK
3 REPS PER LEG
- Single-leg takeoff
- Maximum height achieved
- Stick landing perfectly
- Zero balance adjustment
- Immediate control on landing
WHY THIS MATTERS:
Elite unilateral power and landing precision with perfect eccentric control
NO MARGIN FOR ERROR
Tier 4 MAX demands 2x bodyweight deadlifts and 1.25x bodyweight front squats. These are not aspirational goals—they are minimum entry requirements. Every movement must be executed with surgical precision under maximal load.
Your coach will not advance you until every standard is met consistently. Form breakdown under load is not acceptable. Inconsistent performance is not acceptable. At MAX, you are held to the highest standard in the facility—and you must maintain it.
MASTER LEVEL CONDITIONING
MAX CAPACITY GAUNTLET
Tier 4 athletes recover as hard as they train. This test measures how much you
can give — and how fast you bounce back.
This is controlled chaos. Row, press, burpee — all under fatigue. We are testing max
output with clean form, on the clock, without collapse.
500M ROW + 10 DB BURPEES CIRCUIT
- Under 3:00 for row + DB circuit
- Sprint average under 3.0 sec with clean form
- HR reset in 3:00 or coach fails it
- Bad form, effort, or recovery = reset
This is controlled chaos. Row, press, burpee — all under fatigue. We are testing max output with clean form, on the clock, without collapse.
5 X 20-YARD SPRINTS
- 5 total sprints on a 30-second clock
- Each sprint under 3.0 seconds
- Form and drive stay sharp
- Missed times or stumbles = fail
Tier 4 stays sharp under speed and fatigue. Five clean sprints, no falloff. Miss the mark — you are Tier 3.
RECOVERY RESET: 2-MINUTE WINDOW
- HR returns to 60-70% max in 2 minutes
- Controlled breathing and upright posture
- No hands on knees, slouching, or pacing
- Poor recovery = fatigue or bad HR
Recovery separates one-time effort from repeat performance. In Tier 4, you are expected to rebound fast — or you fail.
IN SUMMARY
The MAX capacity gauntlet is a 7-minute test of output, repeatability, and recovery — under real pressure.
Start with a 3:00 cap:
500m row, 10 squat-to-press (2×35 lb), 10 lateral burpees. Heart rate spikes, mechanics must stay clean. Any time left is your only reset.
At 3:00, launch into 5 sprints of 20 yards — one every 30 seconds. You must average under 3.0 seconds without breaking form.
At 5:30, recovery begins.
In 2:00, your heart rate must drop to 60-70% max. No pacing. No hands on knees. No visible collapse.
This test does not just measure effort — it measures composure. Push hard. Recover fast. Perform again.
Fail any part, and you reset. Pass it, and you are not just fit — you are Tier 4.
MASTER LEVEL EXPECTATIONS
RETENTION REQUIREMENTS
Entry to MAX is earned. Staying at MAX is continuously tested. These standards
ensure only the elite remain.
CONSISTENCY
Maintain regular attendance with zero excuses. Your presence and effort must be unwavering.
VISIBLE PROGRESSION
Demonstrate measurable improvement in strength, capacity, and movement quality over time.
CLEAR PURPOSE
Every training session has intention. You know why you are here and what you are building.
CONTROLLED COMPOSURE
Maintain mental control and precise execution when intensity peaks and fatigue sets in.
INTENTIONAL RECOVERY
Sleep, nutrition, and rest are non-negotiable. Recovery is part of your training protocol.
UNWAVERING STANDARD
Lead by example. Set the tone for the facility. Be the standard others aspire to.
WHO THRIVES AT MAX
THE PROFESSIONAL
Treats training like a career. Approaches every session with surgical precision and unwavering discipline. No wasted reps. No wasted effort.
THE PRECISIONIST
Demands flawless form under load. Will not compromise technique for ego. Every movement is executed with intention and control.
THE STANDARD BEARER
Leads by example with unspoken discipline. Others watch and learn. Your effort sets the tone for the entire facility.
THE RELENTLESS CLIMBER
Refuses to plateau. Constantly seeks improvement. Views every training block as an opportunity to raise the ceiling higher.
RETENTION IS CONTINUOUSLY TESTED
Unlike Tiers 1-3, where advancement is the goal, Tier 4 MAX focuses on retention. Your coach continuously evaluates your consistency, progression, and standards.
Monthly
Informal performance check-ins
Quarterly
Formal testing and assessment
Always
Leadership and standard-setting observed
Tier 4 MAX is not for everyone. It requires absolute commitment, surgical precision, and unwavering discipline. Entry is earned through demonstrated excellence across all domains.
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