THE HULK TEST

Can you smash it?

This test has been around since 2018 and is still going strong today. THE HULK TEST is an incredibly well-designed kettlebell workout/test. Complete it to release your inner beast!

1 minute of pure strength! Focus and determination to push those reps out, then straight into 2 minutes of giving it your all, an explosive movement followed by a good deep squat. 3 minutes to pull everything out of the tank, then rest, and do it five times in total.

This beast of a workout is used as a test or simply as a workout. You decide.
You can do this on your own, or you can work with a partner. It's a lot more fun with a partner.

If you're working with a partner, it's a 1-minute rest after you perform your task, and then you're
counting or no repping for your partner. In effect, you still have 5 minutes of rest.

Time

If you do this alone, the timing works as follows:

• 0 to 1 minute strict press
• 1 to 3 minutes half snatch and squat
• 3 to 4 minutes rest
• 4 to 5 minutes strict press
• 5 to 7 minutes half snatch and squat
• 7 to 8 minutes rest
• 8 to 9 minutes strict press
• 9 to 11 minutes half snatch and squat
• 11 to 12 minutes rest
• 12 to 13 minutes strict press
• 13 to 15 minutes half snatch and squat
• 15 to 16 minutes rest
• 16 to 17 minutes strict press
• 17 to 19 minutes half snatch and squat
• Done

If you do this with a partner, the timing works as follows:

• 0 to 1 minute strict press
• 1 to 3 minutes half snatch and squat
• 3 to 4 minutes rest SWITCH (partner starts the work next)
• 4 to 5 minutes strict press
• 5 to 7 minutes half snatch and squat
• 7 to 8 minutes rest SWITCH
• 8 to 9 minutes strict press
• 9 to 11 minutes half snatch and squat
• 11 to 12 minutes rest SWITCH
• 12 to 13 minutes strict press
• 13 to 15 minutes half snatch and squat
• 15 to 16 minutes rest SWITCH
• 16 to 17 minutes strict press
• 17 to 19 minutes half snatch and squat
• 19 to 20 minutes rest SWITCH
• 20 to 21 minute strict press
• 21 to 23 minutes half snatch and squat
• 23 to 24 minutes rest SWITCH
• 24 to 25 minutes strict press
• 25 to 27 minutes half snatch and squat
• 27 to 28 minutes rest SWITCH
• 28 to 29 minutes strict press
• 29 to 31 minutes half snatch and squat
• 31 to 32 minutes rest SWITCH
• 32 to 33 minutes strict press
• 33 to 35 minutes half snatch and squat
• 35 to 36 minutes rest SWITCH
• 36 to 37 minutes strict press
• 37 to 39 minutes half snatch and squat
• DONE

Movement Standards

Strict press:

• Full lockout of the knees and hips
• The press starts from a proper racking position on each rep
• No momentum should be used (in other words, no legs or torso)
• Full overhead lockout into fixation
• Drop the kettlebells into racking position
• Repeat

Half Snatch into Squat:

• You can start dead or from the racking position
• Base of the kettlebell should be behind the legs upon the back swing
• One continuous explosive movement to overhead (snatch)
• Full lockout overhead and fixation
• Drop into the racking position
• Keep the kettlebells racked
• Squat down until the hips are below the knees
• Heels remaining on the ground
• Coming back up into full knee and hip extension