// Free benchmarks

Test first. Then train with proof.

Four free standards — one per launch system. See where you stand today. The benchmark-gated programs are how you earn the next level — performance unlocks progression, not the calendar.

View the Standards Not Sure? Take the Quiz

// Program standards

One benchmark per launch system.

Free to run. No checkout. Fail or pass — both outcomes route you to the right benchmark-gated system.

The Nordic Hamstring StandardBrief live

7 benchmark-gated phases

Nordic Standard Test

Can you own 3× controlled eccentrics at your current level — with zero hip hinge and no hand assist?

Most athletes who pull hamstrings at speed never owned the eccentric in the first place — this test shows you which lane you are actually in.

3× controlled 5-second eccentric negatives to your current box target — full prescribed ROM, no collapse, hips extended, zero hand assist on the rep.

Seven benchmark-gated phases from Foundation & Patterning through Full Nordic Mastery — full program access from Day 1 with benchmark-gated Active Phase progression.

Free benchmarkGet the brief

Preview The Nordic Hamstring Standard →

Fight Engine CardioComing soon

6 benchmark-gated phases

Fight Engine Air Bike Standard

450 calories in 20 minutes — average RPM at or above 65. Can your engine recover and repeat?

Power means nothing if you cannot reproduce it — this test shows whether your engine matches your ego.

450 calories in 20:00 on the air bike — average RPM ≥ 65 for the full session.

Six benchmark-gated phases from Foundation Engine through Championship Engine — layered repeat-output conditioning with full access from Day 1.

Free benchmarkView standard

Preview Fight Engine Cardio →

The Knee Performance StandardComing soon

7 benchmark-gated phases

Knee Landing Standard Test

Controlled step-down stick landing — stable knee position, no uncontrolled collapse.

High-speed sport exposes landing and deceleration gaps long before strength becomes the limiter — this test shows yours.

12-inch step-down stick landing — 3×5 each leg, Symptom-Stable Load-Tolerance Standard, controlled knee alignment without uncontrolled collapse or loss of balance.

Seven benchmark-gated phases from Load Tolerance Foundation through Sport Integration — force absorption, not random knee exercises.

Free benchmarkView standard

Preview The Knee Performance Standard →

Athletic Core ArchitectureComing soon

8 benchmark-gated phases

Core Bracing Standard Test

90-second anti-extension hollow hold — ribs down, lumbar pinned, trunk under control.

A weak trunk leaks force on every punch, sprint, and heavy lift — this test shows whether yours can hold the line.

90-second anti-extension hollow hold — ribs down, lumbar pinned, no piking or loss of trunk position.

Eight benchmark-gated phases from Bracing Foundation through Athletic Core Mastery — plus Body-Composition Framework from Day 1.

Free benchmarkView standard

Preview Athletic Core Architecture →

These are free benchmarks — not programs. The Nordic Hamstring Standard, Fight Engine Cardio, The Knee Performance Standard, and Athletic Core Architecture are the full systems — full program access from Day 1 with benchmark-gated Active Phase progression.

// Why benchmark first

Better data → better buy-in.

Athletes who test first convert to structured systems faster — because they already know the gap.

Diagnose before you buy

Random programs fail because athletes skip the baseline. A benchmark shows your actual lane — not the lane you wish you were in.

Fail the test = clear next step

Missing the standard is not embarrassment — it is the exact reason the gated system exists. You know what Phase 1 needs to fix.

Pass the test = know your ceiling

Even a strong result tells you where to enter and what to protect. The full system still adds structure, progression, and full library access from Day 1.

// How it works

Benchmark → system.

The test diagnoses. The program builds. Founder review gates every phase.

Pick your test

Nordic eccentrics, fight engine output, knee landing control, or core bracing — match the system you actually need.

Run it once

One measurable standard. Film or log your result against scaled beginner, intermediate, and elite lanes.

See your lane

Pass or fail — both outcomes tell you where you sit. No shame. Just data you can act on.

Close the gap

The full benchmark-gated system — Nordic, Fight Engine, Knee Performance, or Athletic Core — gives you full program access from Day 1 with benchmark-gated Active Phase progression.

// Full systems

Every benchmark maps to a program.

Nordic Standard Test

The Nordic Hamstring Standard

Seven benchmark-gated phases from Foundation & Patterning through Full Nordic Mastery — full program access from Day 1 with benchmark-gated Active Phase progression.

Preview system →

Fight Engine Air Bike Standard

Fight Engine Cardio

Six benchmark-gated phases from Foundation Engine through Championship Engine — layered repeat-output conditioning with full access from Day 1.

Preview system →

Knee Landing Standard Test

The Knee Performance Standard

Seven benchmark-gated phases from Load Tolerance Foundation through Sport Integration — force absorption, not random knee exercises.

Preview system →

Core Bracing Standard Test

Athletic Core Architecture

Eight benchmark-gated phases from Bracing Foundation through Athletic Core Mastery — plus Body-Composition Framework from Day 1.

Preview system →

Nordic playbook is live. Athlete OS is operational.

Get the free Nordic Hamstring Playbook now — or take the 2-minute quiz to get matched to the right benchmark and performance system.

Get the Nordic Playbook Take the System Quiz