WHAT'S YOUR FITNESS LEVEL?

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BEAR LEVEL

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BULL LEVEL

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TIGER LEVEL

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GORILLA LEVEL

We distinguish 4 levels in TCDS at the moment. To find out what level you are, perform all the test, then put your results into your Test Sheet and the programme will assign you to your animal.

TEST RESULTS

PUSH UP DATA

Points
Female
Male
1
< 10
< 20
2
10 - 20
21 - 34
3
21 - 30
35 - 44
4
> 31
> 45

SQUAT DATA

Points
Female
Male
1
< 29
< 35
2
30 - 39
35 - 44
3
40 - 49
45 - 54
4
> 50
> 55

SIT UP DATA

Points
Female
Male
1
< 19
< 24
2
20 - 29
25 - 34
3
30 - 39
35 - 44
4
> 39
> 45

WALL ANGEL DATA

Points
Requirement
1
Wrist Can't Pass Elbow Level
2
Wrist 10 cm Away from Wall
3
Wrist Doesn't touch
4
5 Point of Contact

OVERHEAD SQUAT DATA

Points
Requirement
1
Heel Comes Off AND Hip Above Knee AND Arm Not Straight
2
Knee Caving In AND Arm Not Pointing to Ceiling
3
Hip Above Knee Level / Arm Not Pointing to Ceiling
4
Thigh Below Parallel, Arm Stacked, Pointing to Ceiling

SIT AND REACH DATA

Points
Female
Male
1
< 0 cm
< -5 cm
2
1 - 4 cm
-4 - 2 cm
3
5 - 10 cm
3 - 9 cm
4
> 15 cm
> 10 cm

RHR DATA

Points
Female
Male
1
> 75
> 70
2
65 - 75
60 - 70
3
54 - 64
50 - 60
4
< 53
< 50

BODY FAT DATA

Points
Female
Male
1
> 30 %
> 25 %
2
26 - 30 %
18 - 25 %
3
21 - 25 %
14 - 17 %
4
14 - 20 %
6 - 13 %

STEP DATA

Points
Female
Male
1
> 120 bpm
> 110 bpm
2
100 - 120 bpm
90 - 110 bpm
3
90 - 100 bpm
80 - 90 bpm
4
< 90
< 80

JUMPING JACK DATA

Points
Requirement
1
< 1 Minute
2
1 - 2 Minutes
3
2 - 3 Minutes
4
> 3 Minutes

BURPEE DATA

Points
Female
Male
1
< 5
< 8
2
5 - 8
8 - 9
3
9 - 12
10 - 15
4
> 12
> 15

VERTICAL JUMP DATA

Point
Female
Male
1
< 20 cm
< 30 cm
2
20 - 30 cm
30 - 40 cm
3
30 - 40 cm
40 - 50 cm
4
> 40 cm
> 50 cm

QUADRANT DATA

Points
Female
Male
1
< 50
< 60
2
50 - 60
60 - 70
3
60 - 70
70 - 80
4
> 70
> 80

GO TO THE NEXT LEVEL

If you want to reach the next level but don't have a programme or you need professional coaching, then don't hesitate to contact me.