WHAT'S YOUR FITNESS LEVEL?

BEAR LEVEL

BULL LEVEL

TIGER LEVEL

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.