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FITNESS STANDARDS
LEADING BY EXAMPLE IS IMPORTANT TO US
We proudly claim our trainers to be the fittest in the Kingdom. Every trainer is required to attain 7 and we hold them accountable to this every month through their own fitness testing and our infamous brunch days.
Testing STRENGTH is about testing the maximal force we can apply against a load. How heavy can we squat or pull or push across a variety of movements. It is tested for a short repetition range, aiming to move the most amount of weight. The overall goal is to be strong in all directions and functions, therefore we test 25 different strength movements. The movements include gymnastics, Olympic lifting, power lifting & bodybuilding.
Testing POWER is about combining strength and speed, it is the ability to exert force and acceleration over a distance or time. We test power through a variety of different fast exercises. From shorter distances of running, rowing, skiing, swimming; to maximal repetitions of an exercise in a short time frame; to named benchmark workouts; to strongman movements over a short distance.
Power
Testing CAPACITY is about how long can we sustain a maximal effort. It is tested over longer distances and time frames than power, it is fast & uncomfortable and about how long we can hang onto those tough paces. Capacity is tested on cardio movements, some lighter exercises for time and it is tested with 13 different named benchmark workouts. Our favourite capacity test is the 2km Row.
Capacity
Testing ENDURANCE is about the ability to sustain a physical exertion over an extended period of time. These tests are aiming to assess pacing over longer distances and time domains. We test our endurance with long distances of running, skiing, rowing, swimming, and 16 different named benchmark workouts. Every year we test a variety of endurance workouts, but traditionally we test our 10km run.
Endurance
OUR ALL-TIME COMPANY RECORDS
24N STANDARD LEADERBOARDS
400M RUN
WOMEN
MEN
1. 1:02 - Sarah
2. 1:07 - Emma
2. 1:07 - Jessica
4. 1:09 - Freddie
1. 0:57 - Justin
2. 0:58 - Tom J
3. 0:59 - Charlie
4. 1:00 - Ryan
5KM RUN
WOMEN
MEN
1. 19:22 - Annie
2. 21:20 - Sarah
3. 22:27 - Emma
4. 23:39 - Laura
1. 19:35 - Dean
2. 20:17 - Stuart
3. 20:18 - Benedict
4. 20:52 - Tom J
10KM RUN
WOMEN
MEN
1. 44:02 - Annie
2. 46:17 - Sarah
3. 47:34 - Emma
4. 50:10 - Portia
1. 41:41 - Rob
2. 44:32 - Stuart
3. 45:27 - Luis
4. 45:52 - Justin
1RM STRICT PRESS
WOMEN
MEN
1. 50kg - Emma
1. 50kg - Sarah
3. 45kg - Jessica
4. 40kg - Freddie
1. 105kg - Justin
2. 85kg - Tom J
2. 85kg - Mark
2. 85kg - Dean
1RM BACK SQUAT
WOMEN
MEN
1. 120kg - Laura
2. 118kg - Emma
3. 108kg - Betsy
4. 105kg - Louise
1. 212kg - Tom M
1. 212kg - Rob
3. 203kg - Justin
4. 200kg - Stuart
1RM BENCH PRESS
WOMEN
MEN
1. 80kg - Emma
2. 75kg - Sarah
3. 65kg - Jessica
4. 60kg - Freddie
1. 152kg - Justin
2. 140kg - Mark
3. 132kg - Rob
4. 128kg - Mason
400M SWIM
WOMEN
MEN
1. 6:58 - Annie
2. 7:11 - Sarah
3. 7:37 - Laura
4. 7:57 - Emma
1. 7:03 - Lorenzo
2. 7:22 - Mike
3. 7:40 - Luis
4. 7:46 - Justin
1:00 MAX ASSAULT BIKE
WOMEN
MEN
1. 31 cal - Megan
2. 29.9 cal - Emma
3. 26 cal - Layla
4. 25 cal - Talia
1. 61 cal - Rob
2. 60 cal - Tyler
3. 54 cal - Mason
4. 52 cal - Mark
10:00 MAX ASSAULT BIKE
WOMEN
MEN
1. 152 cal - Laura
2. 149 cal - Louise
3. 140 cal - Emma
4. 138 cal - Jill
1. 215 cal - Justin
2. 203 cal - Rob
3. 195.8 cal - Tyler
4. 186.2 cal - Ryan
1RM DEADLIFT
WOMEN
MEN
1. 155kg - Louise
2. 150kg - Laura
3. 135kg - Emma
4. 115kg - Layla
1. 252kg - Dean
2. 242kg - Justin
3. 238kg - Rob
4. 227kg - Jordan
500M ROW
WOMEN
MEN
1. 1:44 - Talia
2. 1:46 - Ailish
2. 1:46 - Sacha
4. 1:58 - Christina
1. 1:20 - Rob
2. 1:23 - Dean
3. 1:25 - Tom J
4. 1:27 - Benedict
2KM ROW
WOMEN
MEN
1. 7:27 - Louise
2. 7:40 - Sarah
3. 7:41 - Emma
4. 7:43 - Jill
1. 6:20 - Tyler
2. 6:25 - Justin
3. 6:26 - Rob
4. 6:37 - Ryan
TEAM LEADERS
Heads of Standards
At 24N we don't shy away from a challenge and competition; we embrace it. We split the company into two teams: Team Emma & Team Mark. The teams refresh every 4 months to encourage a mix and stronger team building. On the last Friday of every month the company gathers to workout & eat together, we call this: Brunch Day! The team that gets the least points during testing of standards of that month will cook for the other team on the next Brunch Day.
Emma & Mark together are the Head of Standards at 24N. They support the team to make progress on their standards and ensure the quality of coaching and training are kept to the high standard and expectation of 24N.
Mark McDermott
POINTS FOR JUNE
24
Emma Holliday
POINTS FOR JUNE
23
