HYBRIDMARKS

PROTOCOL RS-1

Same standard.
Better comparison.

Keep the setup, technique, and conditions consistent. Each test stands alone.

01

RELATIVE STRENGTH

Strict pull-ups

Own your bodyweight. Count controlled, complete repetitions under a repeatable standard.

A secure pull-up bar with room for a full hang.

  1. Start at a controlled dead hang with elbows extended and feet off the floor. Use an overhand grip.
  2. Raise until your chin clearly passes above the bar. Return to full elbow extension.
  3. No kipping, leg drive or assistance. The attempt ends when you release the bar or cannot complete another valid rep.
  4. Use the same grip and setup at retest. This is Hybrid Marks protocol rs-1; published tests may use different clearance rules.
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02

UPPER-BODY STRENGTH

Bodyweight bench

How many clean repetitions can you press with a total barbell load equal to your bodyweight?

Barbell, plates, flat bench, rack safeties and a competent spotter.

  1. Confirm the total load including the bar equals your measured bodyweight, within 1% for plate increments.
  2. Begin and finish each rep with elbows extended. Lower under control to touch the chest; no bouncing.
  3. Keep your head, upper back and buttocks on the bench and feet planted. End on assistance, lost position or an incomplete rep.
  4. Use a spotter and rack safeties. If bodyweight or bar load changed since baseline, do not submit a comparable season retest; track it separately.
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03

ENGINE

One-mile run

A simple test of your engine. One measured mile, one continuous elapsed time.

A measured 1,609.344 m route or track with the correct mile start; a timer.

  1. Run 1,609.344 metres. Four laps of a standard 400 m track are 1,600 m, slightly short of a mile.
  2. Use elapsed time from start to finish, including any stops. Enter minutes and seconds.
  3. Repeat the same route, surface and timing method. Keep treadmill attempts separate from outdoor attempts.
  4. Record conditions in private training notes when useful. The result is a time, not an age grade or population percentile.
Log a mark

These are repeatable project protocols, not an official competition standard or population norm. Targets are personal aspirations. Stop a test if you feel pain, dizziness, or unusual symptoms; choose an appropriate test with a qualified professional. Bench testing requires a competent spotter and rack safeties.