December Challenge/GAIN Baseline
One of my favorite things I do each month is come up with the Monthly Challenge Workout.
Ever since taking over the challenge earlier this year, I’ve been set on getting more people involved. Lately, about 15–20 members have been showing up for it each month, which is great, but I know we can do better.
As someone who likes training, the challenge is fun because I love strategizing, pacing, taking a risk, and seeing if it pays off. But as a coach, it’s hard to write. How do you challenge a wide range of people, while keeping it approachable and “just the right amount” of hard?
The value of these tests is simple: they give us something to revisit. They set a marker. They show progress over time.
That’s why I’ve spent the last couple of months putting together the GAIN December Challenge—also known as the GAIN Baseline.
It’s a collection of six tests designed to gauge your overall strength and physical capability. These tests pull inspiration from books like Outlive (Peter Attia), Built to Move (Kelly & Juliette Starrett), and the strength standards of legendary coach Dan John.
Tests like grip strength, hanging, and the farmer’s carry are all strongly correlated with total-body strength and long-term longevity. The bike sprint tests your ability to express power and intensity. And the goblet squat helps us nail the right “reps in reserve” for future training.
Most importantly, everything is easily replicable. Anyone can do these tests now, collect the data, and then retest in the summer to see what’s changed.
For a lot of you, this is a chance to have a “guiding star.” When your goals feel vague, or you’re bored, or you think your training is stalling but you can’t tell—your baseline numbers will give you clarity.
Below are all the details on each test and how to perform them. You can do them all in one session or chip away at a few each day. I’ll warn you now: I got humbled on the balance test.
Let me know if you have questions and I’ll see you in the gym.
—Justin
GAIN Baseline / December Challenge Tests
1. Grip Strength
Elbow bent to 90°
Two attempts per hand
Score: average of your best attempt from each hand (in pounds)
2. Hanging
Passive hang from the bar
Elbows locked, feet off the ground
One attempt
Score: total time
Standards:
10–20 sec: Baseline
60 sec: Solid
90 sec: Excellent
2+ min: Elite
3. Balance – SOLEC (Standing on One Leg, Eyes Closed)
Barefoot, eyes closed
Test starts when your foot leaves the floor
Test ends when your foot touches down or your eyes open
Score: time in seconds on each leg
Standards:
Level 1 — Baseline: 10–15 sec per leg
Level 2 — Solid: 20 sec per leg
Level 3 — Optimal: 30 sec per leg
4. Strength Endurance – Goblet Squat 20-Rep Test
Choose a weight you believe you can squat for 20 reps
If you easily hit 20, increase the weight—even if you won’t reach all 20 next time
Score:
The weight you completed all 20 reps with OR
The number of reps you reached on a heavier weight
5. Power Output – AirBike 20-Second Sprint
Max calories in 20 seconds
One attempt
Assault Bike or Echo Bike
Score: total calories
6. Farmer’s Carry Challenge
Carry the correct load for 60 seconds
Score: load relative to bodyweight
Standards:
Level 1 — Baseline: 25% BW per hand
Level 2 — Solid: 35% BW per hand
Level 3 — Strong: 50% BW per hand
Level 4 — Athlete: 75–100% BW per hand