CBM Test Execution & Video Guidelines
This page defines the official execution standards and video submission requirements for the CBM Test.
All athletes must strictly follow these guidelines to ensure fair judging and comparable results.
Any submission that does not comply with these standards may be rejected or partially invalidated.
CBM (Execution Standards)
1️⃣ Pull-Up
Starting position:
The athlete must start from a dead hang position with:
Arms fully extended
Elbows locked
Body completely off the ground
Feet not touching any surface
Upward movement (top position requirement):
The athlete must pull the body upward until the chin clearly passes above the bar.
The chin must rise above the bar under control.
Movement rules:
Kipping, swinging, or use of momentum is not allowed.
The movement must be strict and controlled at all times.
Return position:
The athlete must return to a full dead hang with arms fully extended before starting the next repetition.
Valid repetition:
A repetition is counted only when:
Arms are fully extended at the bottom, and
The chin clearly passes above the bar at the top.
Any repetition lacking full extension, chin-over-bar height, or controlled movement is not counted.
2️⃣ Push-Up
Starting position:
The athlete starts in a high plank position with:
Arms fully extended
Elbows locked
Body aligned in a straight line from head to heels
Bottom position (depth requirement):
The athlete must lower the body until the elbows bend beyond 90 degrees.
This means the upper arms must descend below parallel to the ground.
The chest must clearly descend to this depth under control.
Top position:
The repetition is completed only when the athlete returns to full arm extension with elbows locked.
Valid repetition:
A repetition is counted only when:
Elbow angle clearly exceeds 90 degrees at the bottom, and
Arms are fully locked out at the top.
Shallow push-ups, incomplete depth, sagging hips, or failure to lock out the arms are not counted.
3️⃣ Lunges
Starting position:
The athlete begins standing upright with feet together and body fully extended.
Execution:
The athlete steps forward with one leg and lowers the body under control.
Bottom position (depth requirement):
The front knee must bend to approximately 90 degrees.
The rear knee must clearly touch the ground.
Return position:
The athlete must return to a fully upright standing position with both feet together before initiating the next repetition.
Alternating legs:
Each repetition must alternate legs (right leg, then left leg).
Repetitions that do not reach the required depth, fail to touch the rear knee to the ground, or do not return to a fully upright position with feet together are not counted.
4️⃣ Dips
Starting position:
The movement starts at the top with arms fully extended and elbows locked.
Bottom position (depth requirement):
The athlete must lower the body until the elbows bend beyond 90 degrees.
This means the upper arm must descend below parallel to the ground,
and the shoulders must clearly drop below elbow level.
Top position:
The repetition is completed only when the athlete returns to full arm lockout.
Any repetition that does not exceed a 90-degree elbow bend is not counted.
5️⃣ Burpees
Starting position:
The athlete begins in a fully upright standing position.
Bottom position (chest contact requirement):
The athlete must lower the body until the chest clearly makes contact with the ground.
Partial contact or hovering above the ground is not acceptable.
Top position (jump requirement):
Each repetition must finish with a vertical jump where:
Both feet clearly leave the ground, and
Hands touch together overhead at the top of the jump.
Completion of repetition:
A repetition is counted only when both chest-to-ground contact and full jump with hands together overhead are clearly visible.
Any repetition missing chest contact, full jump, feet separation from the ground, or overhead hand contact is not counted.
6️⃣ Sit-Up
Starting position:
The athlete must start lying flat on the ground.
Both shoulder blades must be in contact with the ground.
Arms must be fully extended backward in line with the torso (arms do not need to touch the ground behind the head).
Knees must be bent, with feet flat on the ground.
Upward movement (top position requirement):
The athlete must raise the torso until the hands clearly touch the ground between the legs.
Return position:
After each repetition, the athlete must return to the fully supine position,
with both shoulder blades touching the ground and arms extended backward in line with the body before starting the next repetition.
Valid repetition:
A repetition is counted only when:
Both shoulder blades clearly contact the ground at the bottom, and
Hands touch the ground between the legs at the top.
Failure to meet either requirement results in an invalid repetition.