THE GROWING BENCHMARK LIBRARY
36 defined tests. Clear measurement rules, source boundaries and the equipment to make your next attempt count.
Overhand grip; full elbow extension to eyes above bar. No kip. One uninterrupted attempt.
Published target availableGBRSTotal barbell load equals bodyweight (within 1%). Controlled chest touch to lockout. No bounce or assistance; use safeties and a spotter.
Published target availableGBRSFive clean reps with a trap bar elevated 3–4 inches. Record total load including bar, not an estimated 1RM. Keep setup identical.
Published target availableGBRSTwo-foot standing takeoff. Land under control; measure to the nearer heel. Record standing height for the height-relative target.
Published target availableGBRSForearm plank with a straight body. Stop when alignment cannot be held; no resting on the floor.
Published target availableGBRSTotal load in both hands equals bodyweight (within 1%). Measure uninterrupted distance until the first set-down; record identical implements and course.
Published target availableGBRSRun a measured 800 m continuously. Record elapsed time including stops. Use the same course and surface; no treadmill substitutions.
Published target availableCalisthenicsHybrid Marks protocol HM1: full dead hang to chin above bar, pronated grip, no kip, no assistance. Different from the GBRS eyes-over-bar protocol.
Hybrid Marks operational protocolCalisthenicsHM1: straight body, chest touches a fixed thin floor target, full elbow extension; one uninterrupted set, no knee support or resting.
Hybrid Marks operational protocolCalisthenicsHM1: same strict push-up range, count valid repetitions in exactly 120 seconds. Rest only in the top plank.
Hybrid Marks operational protocolCalisthenicsHM1: unassisted bodyweight, upper arm reaches parallel to floor, then full elbow extension. No kip; stop when form fails.
Hybrid Marks operational protocolStrengthHM1: one strict chin-over-bar rep from dead hang. Record ADDED load only. Record bodyweight at the attempt; no kip.
Hybrid Marks operational protocolCalisthenicsHM1: dead hang to support above the bar with locked elbows; no leg swing or kip. Uninterrupted set.
Hybrid Marks operational protocolCalisthenicsHM1: time stable unsupported balance on hands. Start after leaving support; stop when a foot touches down or support is used.
Hybrid Marks operational protocolCalisthenicsHM1: heels at wall, head touches floor, press to elbow lockout without kip. Keep hand width and surface fixed.
Hybrid Marks operational protocolCalisthenicsHM1: locked elbows, straight knees, heels at or above hip height, feet unsupported. Stop at loss of position.
Hybrid Marks operational protocolCalisthenicsHM1: pronated grip, full bodyweight unsupported, no straps. Stop at first release. Keep bar diameter and grip width fixed.
Hybrid Marks operational protocolStrengthActual successful single, hip crease below top of knee, full standing finish. No supportive suit or knee wraps. Record total barbell load and bodyweight.
Protocol source linkedStrengthActual successful single with a motionless pause on chest and full lockout, hips on bench. Raw, no bench shirt. Total barbell load; use safeties and a spotter.
Protocol source linkedStrengthActual successful single from floor to upright locked finish. No straps or supportive suit. Record total load; record conventional/sumo consistently.
Protocol source linkedStrengthHM1: standing barbell press from upper chest to locked elbows overhead, no leg drive. Total barbell load.
Hybrid Marks operational protocolPowerHM1: two-foot standing jump without approach. Jump reach minus standing reach, same arm, same surface and measurement method.
Hybrid Marks operational protocolRunningMeasured 400 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedRunningMeasured 800 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedRunningMeasured 1609.344 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedRunningMeasured 3000 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedRunningMeasured 5000 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedRunningMeasured 10000 m outdoor run. Elapsed time includes stops. Same surface, course and timing method. Treadmill attempts are not this protocol.
Protocol source linkedErgConcept2 RowErg fixed-distance 500 m from a stationary flywheel. Use monitor finish time. Static/slides model and drag factor should stay consistent.
Protocol source linkedErgConcept2 RowErg fixed-distance 1000 m from a stationary flywheel. Use monitor finish time. Static/slides model and drag factor should stay consistent.
Protocol source linkedErgConcept2 RowErg fixed-distance 2000 m from a stationary flywheel. Use monitor finish time. Static/slides model and drag factor should stay consistent.
Protocol source linkedErgConcept2 RowErg fixed-distance 5000 m from a stationary flywheel. Use monitor finish time. Static/slides model and drag factor should stay consistent.
Protocol source linkedErgConcept2 SkiErg fixed-distance 500 m, standing two-arm technique, stationary start. Record monitor finish time.
Protocol source linkedErgConcept2 SkiErg fixed-distance 1000 m, standing two-arm technique, stationary start. Record monitor finish time.
Protocol source linkedErgConcept2 SkiErg fixed-distance 2000 m, standing two-arm technique, stationary start. Record monitor finish time.
Protocol source linkedErgConcept2 BikeErg 4000 m fixed-distance standing start; monitor finish time. Not comparable with an air bike.
Protocol source linkedMORE THAN SINGLE EXERCISES
Seven complementary tests of strength, power, core control, carrying and running. The published GBRS targets and Hybrid Marks aggregate are separate concepts.
Eight 1 km runs alternating with eight stations. Open and Pro divisions have different loads. Race times, simulations, Roxzone and penalties are kept explicit.
A published protocol keeps its identity. New movement rules, equipment or scoring create a new version, so today’s results are not silently compared with tomorrow’s different test. A source-backed target is not a population percentile.
Curator agents can research and propose structured catalog entries. Publication still requires source and protocol review; this release does not run an autonomous research scheduler. New catalog entries automatically appear in the library and become available for tracking and plans.
Read the machine-readable catalog →HELP THE LIBRARY GROW
Suggest a test or competition with a primary source, clear measurement rules and required equipment. An agent or editor reviews the evidence before it becomes a public benchmark. Submission never creates a verified standard automatically.
Opening an email draft does not send it. Review and send from your email app. Your proposal has no athlete results or training notes attached. Developers and curator agents can use the public catalog and proposal schema.