You know how much you lift. But how fit are you, really? Find out at Fitness IQ — November 6–8 in Warsaw.
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Fitness IQ is a competitive fitness event that measures your strength, dynamism, and endurance in one standardized challenge. Complete a series of movement-based tests under real competition conditions and receive a personalized Fitness IQ Scorecard with your results. Discover your strengths, identify areas to improve, and set a benchmark for future events.
Stations → Short Rest → Next Station → 1 km Finish
Start at the First Station One station at a time
You’ll move through a series of individual stations, each testing a different aspect of your physical performance. You’ll face challenges such as rowing, sled pushes, deadlifts, jumps, carries and more.
Give It Everything Work. Recover. Go again.
At each station, you’ll either work for a set amount of time or aim for your best measurable result. After a short break, you’ll move on to the next challenge — finishing the event with a 1 km run.
Get Measured Along the Way Every result is recorded
A judge is assigned to each station to explain the rules, measure your performance and record your result. Depending on the challenge, that could be reps, metres, calories, weight, time, height or distance.
Discover Your Fitness IQ Your performance, broken down
After completing all the stations, you’ll receive your digital Fitness IQ Scorecard. See your overall score and individual results across strength, dynamism and endurance — and use them as your benchmark for future progress.
The competition consists of 14 stations and a FINISHER: odd-numbered stations are EFFORT stations, meaning 4 minutes of continuous work; even-numbered stations are MEASUREMENT stations, meaning a single measurable effort. The 15th station is the only running station — the FINISHER, a 1-kilometre run. Download the rulebook here for all station rules and details.
1
EFFORT — 4 Minutes
Work on a rowing ergometer for 4 minutes and cover as much distance as possible.
Tests: Endurance, leg and back strength, rhythm and pacing
Result: Metres covered
2
MEASUREMENT
Perform a two-foot box jump according to the required technical standard.
Tests: Leg power, explosiveness, coordination and stability
Result: Height
3
EFFORT — 5 Metres
Move a loaded sled over a 5-metre distance, alternating between pushing and pulling.
Tests: Functional strength and strength endurance of the legs, back and arms
Result: Total distance covered or number of lengths
4
MEASUREMENT
Perform a barbell bench press according to the specified technical standard.
Tests: Strength and strength endurance of the chest, shoulders and arms
Result: Maximum weight
5
EFFORT — 4 Minutes
Complete an intense challenge. The exercise and equipment will be revealed soon.
Tests: To be revealed
Result: Scoring rules to be revealed soon
6
MEASUREMENT — 10 × 10 Metres
Complete ten 10-metre shuttle runs.
Tests: Speed, agility, acceleration, deceleration and coordination
Result: Best time
7
EFFORT
Lift and carry D-Balls of specified weights, placing them in a designated zone.
Tests: Full-body strength, lifting technique, endurance and load-selection strategy
Result: Total weight of correctly carried D-Balls
8
MEASUREMENT
Perform a standing broad jump, taking off with both feet behind the designated line.
Tests: Explosive leg strength, dynamism and landing control
Result: Distance jumped
9
EFFORT
Carry two loads along a designated route, covering as much distance as possible.
Tests: Grip strength, full-body endurance, stability and posture
Result: Total distance covered or number of lengths
10
MEASUREMENT — 1 Minute
Perform maximum-intensity work on the Assault Bike for 60 seconds.
Tests: Power, anaerobic capacity and the ability to sustain high intensity
Result: Calories
11
EFFORT — Maximum 4 Minutes
Hang from a pull-up bar for as long as possible. If you drop, you may jump back on as many times as you like. Additional hanging time is added to your score.
Tests: Grip strength, forearm, shoulder-girdle and core endurance
Result: Total hang time
12
MEASUREMENT
Complete one attempt and record one measurable result. The details of the challenge remain secret for now.
Tests: To be revealed
Result: Scoring rules to be revealed soon
13
EFFORT
Lift a dumbbell from the floor to overhead while extending the knees and hips.
Tests: Strength endurance, coordination, stability, hip power and shoulder strength
Result: Correct repetitions completed in 4 minutes
14
MEASUREMENT
Perform a trap-bar deadlift according to the technical standard and specified number of attempts.
Tests: Maximum strength of the legs, glutes, back and grip
Result: Heaviest correctly lifted weight
15
After completing all 14 stations, finish the competition with a 1-kilometre run.
Tests: Endurance, speed, fatigue resistance and pacing
Result: 1-kilometre time
Individuals
349.00 PLN
Pairs (2 people)
249.00 PLN per person (498.00 PLN Total)
Individuals
399.00 PLN
Pairs (2 people)
299.00 PLN per person (598.00 PLN Total)
Al. Katowicka 62, 05-830 Nadarzyn, Poland
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