LSRF Men’s & Womens Rankings

LSRF MEN’S RANKING

	Beginner	Intermediate	Advanced	Elite
Bench Press	BW	BW ¼	BW ½	BW ¾
Squat	BW ¼	BW ½	BW ¾	BW x 2
Deadlift	BW ½	BW ¾	BW X 2	BW x 2 ½
1600m	8:30 or more	7:30	6:30	5:30 or less
400m	.80 or more	.61 – .79	.60 – .55	.54 or less
K.B. Snatch Test 100 reps in 5 min.	35lbs	44lbs	53lbs	70lbs
Pull ups “strict”	5 or less	10	15	25+
Pull ups “Kip”	10 or less	20	40	60+
Jump rope “consecutive”	150 or less	300	500	1000+

Example for a 200lb man

	Beginner	Intermediate	Advanced	Elite
Bench Press	200lbs	250lbs	300lbs	350lbs
Squat	250lbs	300lbs	350lbs	400lbs
Deadlift	300lbs	350lbs	400lbs	500lbs
1600m	8:30 or more	7:30	6:30	5:30 or less
400m	.80 or more	.61 – .79	.60 – .55	.54 or less
K.B. Snatch Test 100 reps in 5 min.	35lbs	44lbs	53lbs	70lbs
Pull ups “strict”	5	10	15	25+
Pull ups “Kip”	10	20	40	60+
Jump rope “consecutive”	150	300	500	1000+

LSRF WOMENS RANKING

	Beginner	Intermediate	Advanced	Elite
Bench Press	50% of BW	85% of BW	BW	BW ¼
Squat	75% of BW	BW	BW ½	BW ¾
Deadlift	BW	BW ½	BW ¾	BW x 2 ½
1600m	9:00 or more	8:00	7:00	6:00 or less
400m	.90 or more	.71 – .89	.70 – .65	.64 or less
K.B. Snatch Test 100 reps in 5 min.	18lbs	26lbs	35lbs	53lbs
Pull ups “strict”	1 or less	5	10	15+
Pull ups “Kip”	5 or less	10	20	40+
Jump rope “consecutive”	150 or less	300	500	1000+

Example for a 130lb woman

	Beginner	Intermediate	Advanced	Elite
Bench Press	65lbs	110lbs	130lbs	163lbs
Squat	97lbs	130lbs	195lbs	228lbs
Deadlift	130lbs	195lbs	227lbs	325lbs
1600m	9:00 or more	8:00	7:00 or less	6:00 or less
400m	.90 or more	.71 – .89	.70 – .65	.64 or less
K.B. Snatch Test 100 reps in 5 min.	18lbs	26lbs	35lbs	53lbs
Pull ups “strict”	1	5	10	15+
Pull ups “Kip”	5	10	20	40+
Jump rope “consecutive”	150	300	500	1000+

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