Performance Overview
Enter your actuals below to see your radar
Fill in your scores below to populate the chart
How to use · Select your gender, level, and preferred units. Enter your back squat and bodyweight to see personalised relative targets. Input your actual numbers in the Your Actual column to reveal your gap analysis. Blue = squat-relative targets · Purple = bodyweight-relative targets.
Absolute Strength (1RMs)
| Movement | Target absolute min | Squat Relative vs your BS | BW Relative vs your BW | Your Actual | Gap |
|---|---|---|---|---|---|
Back Squat | 130 | 100 | 112 | — | |
Front Squat | 110.5 | 85 | 95.2 | — | |
Deadlift | 162.5 | 125 | 140 | — | |
Overhead Squat | 87.75 | 67.5 | 75.6 | — | |
Strict Press | 58.5 | 45 | 50.4 | — | |
Close-Grip Bench Press | 91 | 70 | 78.4 | — | |
Thruster | 78 | 60 | 67.2 | — | |
Wtd Pull-Up (1RM, incl. BW) Inclusive of bodyweight | 1.25 | 0.96 | 100 | — | |
Wtd Dip (1RM, incl. BW) Inclusive of bodyweight | 1.25 | 0.96 | 100 | — |
Olympic Weightlifting (1RMs)
| Movement | Target absolute min | Squat Relative vs your BS | BW Relative vs your BW | Your Actual | Gap |
|---|---|---|---|---|---|
Snatch | 78 | 60 | 67.2 | — | |
Clean & Jerk | 93.92 | 72.25 | 80.92 | — | |
Power Clean | 84.53 | 65.03 | 72.83 | — | |
Power Snatch | 70.2 | 54 | 60.48 | — |
Strict Gymnastics Capacity
| Movement | Target absolute min | Your Actual | Gap |
|---|---|---|---|
Strict Pull-Ups (UB) reps | 8 | — | |
Strict Pull-Ups (5 min AMRAP) reps | 30 | — | |
Strict HSPU (UB) reps | 5 | — | |
Strict HSPU (5 min AMRAP) reps | 25 | — | |
Strict Ring Muscle-Up reps | 0 | — | |
L-Sit Hold seconds | 10 | — |
Dynamic Gymnastics Capacity
| Movement | Target absolute min | Your Actual | Gap |
|---|---|---|---|
CTB Pull-Ups (UB) reps | 10 | — | |
CTB Pull-Ups (5:00) reps | 30 | — | |
Toes-to-Bar (UB) reps | 15 | — | |
Toes-to-Bar (5:00) reps | 45 | — | |
Bar Muscle-Ups (UB) reps | 1 | — | |
Ring Muscle-Ups (UB) reps | 1 | — | |
Handstand Walk ft | 25 | — | |
Double-Unders (UB) reps | 50 | — |
Mixed Modal / Work Capacity
| Movement | Target absolute min | Your Actual | Gap |
|---|---|---|---|
30/30 Row Repeats avg metres | 115 | — | |
18-min AMRAP (BJSD, STOH, TTB) rounds | 6-8 | — | |
25 Rep Snatch @ 77% 1RM min:sec | <7:30 | e.g. 24:30 | — |
Lactic Repeat Consistency % decay | <20 | — | |
5K Run min:sec | <25:00 | e.g. 24:30 | — |
3K Run min:sec | <14:00 | e.g. 24:30 | — |
"Grace" (30 C&J @ 61/43kg) min:sec | 3:30–5:00 | e.g. 24:30 | — |
"Fran" (21-15-9 thruster + pull-up) min:sec | 5:00-7:00 | e.g. 24:30 | — |