The Primal Benchmarks

Four tests. Four ranks.
One 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.

Explore the Tests Calculate My Score

Already completed your tests? Jump straight to your score.

Give your mobility a scoreboard

Feeling better is great.
Seeing progress is even better.

These benchmarks look at more than how far you can move. They test whether you can access a position, control it, and maintain it as time, load or 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 level to view its points of performance.

Before you test: equipment, standards and allowances

Equipment: Have a barbell and the plates required for the levels you’re testing. The Overhead test also requires a bench at Advanced.

Choose your achieved level: Select the highest level where you meet every listed point of performance for the full hold time. Meeting the load alone doesn’t complete a level.

Allowances: Some squat levels allow heel elevation or a load substitution with a longer hold. Check the separate allowance section for the level you’re testing.

Not at Beginner yet? Leave that test unscored for now. The calculator below requires an achieved rank in all four tests, so it won’t generate a complete score until you have those results.

Make your retest useful: Record your rank and any allowance used so you can compare your next result with the same setup.

Your ranks → your 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.

1

Beginner

Establish your starting point against the basic standard.

2

Intermediate

Meet the next level of time or positional demand.

3

Advanced

Maintain the position as the test becomes more demanding.

4

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 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 your highest achieved rank for all four positions. Then calculate your score and save your badge.