Chris, Author at 98 Gym
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98 IWT

There’s a little less impact work and a little more breathing today due to it been testing week. Go hard on the efforts. Set yourself some challenging numbers to hit!

3 rounds

3 min Bike/Row/Ski/Run
1 min rest
3 min rest
3 Rounds
15 x Kettlebell Swing (Heavy)
1 min Bike/Row/Ski/Run
1 min rest
3 min rest
Sprint Efforts
4 Rounds
30 seconds Bike/Row/Ski/Run
1 min rest

Post scores below.

In Episode 1 we sat down with Trent Robinson, head coach of the Sydney Roosters and discussed leadership, culture, training, what it takes to play and coach in the NRL. 

At 35 years old, he was the youngest coach in the NRL. He became only the 2nd rookie NRL coach to claim a minor premiership after the Roosters defeated the Rabbitohs in round 26 of 2013. He claimed the Coach of the Year at the 2013 Dally M Awards, becoming the youngest ever winner and only the second coach in NRL history and just the sixth since the Dally M awards started in 1980 to be named the league’s best coach in his first season. He capped this historic season by leading his team to the Premiership title and to the Grand Final victory, becoming only the sixth rookie coach Premiership winner. At the end of the 2013 season he received the Rugby League International Federation‘s coach of the year award. He also led the Roosters to minor premierships in 2014, 2015 and 2018. 

Hit one of the links below to listen



The testing will run over 2 days and its important to understand that these sessions are not workouts but all out efforts. This is the part where you find out where you really are compared to where you think you are.

Day 1
– 1RM Deadlift
– Max BW Pull ups
– 30 second effort  on the Assault Bike (Max Calories)

Day 2
50 x Box Jumps for time
2km Ski/Row or 8 min time trial on the Assault Bike (Max Calories)

Below is how I would run my two days.

Deadlift 1 rep max
I have a plan or a no. I want to hit and I work backwards from that number…usually about 6-8 sets depending on how I feel. Below is a breakdown of how I would plan my 1RM attempt of 260kg.  My rest is breaks are between 3-5 mins between sets…longer rest the closer I get to the doubles and singles.


All my lifts are technically correct, I don’t want any gym fuckery here, no dragging the bar up like a limp crane. When your form breaks, then that’s where you sit. Take note of what gave way, was it grip, trunk, upper back, lower back etc.

Max Body Weight Pull Ups
This one is pretty simple, obey the movement and record the number correctly, if it’s a maybe, it’s a no.

30 second Assault Bike Effort
This one should break you for the day. All out, nothing left in the tank…when 30 seconds is up, feet off the peddles and wait until the bike comes to a complete stop. Then record the calories.

50 x Box Jumps for time
Refer to the movement library for the movement. Remember its jump up and step down, not jump down.

2km ski/row for time/ 8 min Assault Bike max calories
You get a choice of one of these three. It’s a max effort for the time or distance. Record your score.

The rest you have between all of this is up to you. 15min – 30min should be enough for most if this is your first time testing.

We will send out score sheets next week for you to fill out and send back to us.

Good Luck!