The Primal Benchmarks
Four Tests. Four Ranks.
One Primal Score.
Find out where your mobility stands in the positions that matter to your training and give yourself a clear standard to work toward.
Deep Squat. Front Rack. Overhead. Overhead Squat. Test your current capacity, track your progress, and see how your mobility holds up as the demands increase.
Already completed your tests? Jump straight to your score.
Give Your Mobility a Scoreboard
Feeling Better Is Great.
Seeing Progress Is Even Better.
The benchmarks measure more than your ability to simply get into a position. They test whether you can control it and maintain it as time, load, and positional demands increase.
Find Your Starting Point
See what you can currently do against clear, repeatable points of performance.
Know What to Work Toward
Your lowest-ranked position gives you a useful place to focus. Each next level shows you the standard ahead.
Measure What Changes
Come back after each six-week PrimalWOD cycle and compare your results with your previous tests.
The goal isn’t to pass or fail. It’s to understand where you are now and make your next step clearer.
Know the Standard
Explore the Benchmarks
Choose a position to see why it matters. Then select a rank to view its points of performance.
Everything You Need Before Testing
Equipment: A women’s 35 lb barbell or men’s 45 lb barbell, enough plates to reach 95 lb for women or 135 lb for men, and a standard flat bench.
Choose Your Rank: Select a rank where you can meet every point of performance for the full hold time. The load or hold time alone does not earn the rank. If you’re unsure, start with a lower rank and work your way up until you find the highest standard you can complete successfully.
Allowances: Some Squat Depth and Overhead Squat ranks allow heel elevation, an adjusted load or a longer hold. Review the allowance listed under the rank you’re testing before you begin.
Record Your Results: Save your rank, load, hold time and any allowances used in the Benchmark workout assigned at the end of each PrimalWOD cycle. When it’s time to retest, you’ll have everything you need to accurately compare your progress.
Not Quite at Beginner Yet? That’s okay - you’ve still established a useful starting point. Leave that test blank in the calculator and generate your Primal Score using the ranks you did achieve. Then work toward hitting the remaining Beginner standards at your next retest.
Your ranks → your primal score
Four results. One clear baseline.
Each test earns 1–4 points based on your highest achieved level. Add the four results for your Primal Score out of 16.
Beginner
Establish your starting point against the basic standard.
Intermediate
Meet the next level of time or positional demand.
Advanced
Maintain the position as the test becomes more demanding.
Primal
Meet the highest standard for that benchmark.
How do individual ranks and overall badge tiers differ?
Each position has its own rank. Your badge tier comes from your combined score: Beginner is 1–4, Intermediate is 5–8, Advanced is 9–12, and Primal is 13–16.
A Primal-tier badge doesn’t necessarily mean all four tests are at Primal. A score of 16 means you’ve achieved Primal in every test.
Keep your individual results alongside your total. They show you where you’ve progressed and where you still have room to build.
Completed your tests?
Find your Primal Score.
Select the highest rank you achieved for each test you completed. If you haven’t reached Beginner in a test yet, leave that test blank.
Select at least one achieved rank to calculate your Primal Score.
Your Primal Score
Save photo and upload it as your profile photo in the Primal Mobility app!
How to upload your badge as your profile photo
- Open the Primal Mobility App.
- Click the “You” tab on the right of the bottom toolbar.
- Click the image icon with the little gear at the top right.
- Click “Profile”.
- Click the little image icon at the top centre.
- Select your badge from your camera roll.
- Click Save and rep your rank!
Your next six weeks
Your score is your starting point.
You’ve measured where you are. Now give yourself the consistency to build on it.
1. Keep your results
Record your date, rank in each test, and any allowance used. Your total is useful—but the individual results tell you more.
2. Keep showing up
Aim for 3–5 PrimalWOD workouts per week. Keep building strength and control in the ranges you’re working toward.
3. Come back and retest
Repeat the benchmarks after your next six-week PrimalWOD cycle. Compare each position, recalculate your score and update your badge.
Your lowest rank isn’t a failure. It’s a useful place to focus. Progress in one position still counts, even before you reach the next overall badge tier.