Capacity test

The capacity test is a fixed benchmark workout repeated unchanged across a training block to measure progress. The same circuit, load, and time cap run at the start, middle, and end, and the scores are compared directly. Used in the Kettlebell Complex protocol as the twenty-one-day delta benchmark.

How it works

A benchmark holds every variable constant: the same exercises, the same reps per round, the same load, the same time cap. Only the date changes. Running it more than once turns a single score into a trend. The gap between an early score and a later one is the measured adaptation, free of the noise that varied workouts introduce.

The cost is one hard session spent measuring rather than building. The return is an honest number instead of a feeling.

In the Kettlebell Complex protocol

The capacity test is a twenty-minute AMRAP of six exercises at the moderate tier, sixteen kilograms for an intermediate man (S6, S12, S18). It runs identically in week one, week two, and week three. Comparing the three scores gives the twenty-one-day delta, the headline measure of whether the block worked.

Used in: Program 01 — Kettlebell Complex