Yancy 10/100 Grip & Pull Test

As many of you know, grip strength and grip strength endurance is extremely important in the sport of OCR. The test I lay out below is going to be one of the new tests we do consistently to see how we’re improving. I like to call it the Yancy 10/100. Here are the details:

First off, if you download the free app called Interval Timer it’ll make this test much easier to perform by yourself. Once the app is downloaded set the interval cycle low and high setting to 10 seconds. Once this is complete, all you need to finish the test is a pull-up bar and a set of earbuds (not required but will help).
Here’s how the test works: Hit start on your Interval Timer and immediately do one pull-up, after completing the pull-up, drop and hang until the 10sec interval buzzer sounds (this completes 1st rep), when you hear the buzzer immediately complete 2nd pull-up, drop and hang until you hear buzzer again (this completes 2nd rep), continue repeating as long as possible until forced to drop. The gold standard as Matt Novakovich likes to call it is 10. (we’ve been helping Lance Armstrong get prepared for OCR and Matt recently posted a video where he had Lance try this test out). I feel that if you can complete 10 reps, there aren’t going to be any of the current grip and pull strength obstacles that are going to give you much trouble out on course. Completing 10 means you were on the bar for 100 seconds while also completing 10 pull-ups. If you can’t do 10, it definitely doesn’t mean you can’t tackle all the obstacles out on course but for BattleFrog, OCRWC, and other races that are known for having obstacles more challenging than Spartan, I strongly feel this gold standard will have you owning all the obstacles without question.
This is going to become one of our standard tests that you’ll see added to your online account test tracking log. Complete it this week and make sure you get it logged in to your tracking log after we get it added.
*We originally had you hang for 10sec after completing the pull-up but that made for a much tougher timing challenge for the clients. Using this timing method makes it very easy for you to do this challenge by yourself and it’s almost the same as before. Enjoy!