Clearing the mat jump in the PARE test or POPAT test is challenging, especially when running 6 laps of the obstacle course and feeling gassed. The added pressure of a penalty when you touch the mat doesn't help matters either. Most people will try to land...

The tests are not measurements of fitness, they are measurements of performance. What does that mean? Let me share a story. A few months ago, an applicant, let's call her Jane, came to Redline to prepare for the POPAT. On her own, she was going to Crossfit...

The mat jump, or the long jump, in the PARE and POPAT test is a challenge for many (particularly the POPAT mat, which is 6 feet in length). Failure to clear the mat, or continually touching it on takeoff, will result in a time penalty for...

The pull is generally the easier part of the machine to perform in comparison to the push. Just cause it's easier, doesn't mean it doesn't have its challenges. Particularly the initial pull when lifting the weights. Most people treat it like an actual pull, where they...

If you've been to a testing facility, you may have seen some people spinning around the end cone of the obstacle course, as opposed to running around it. You're probably thinking "Is that really faster?" Truthfully, it may not be faster. What I do find is it...

Getting up from the back falls is trickier than the front falls; it's certainly not as straight forward. How you get up quickly and efficiently is dependent on your current abilities. In the video below, I go over a few methods of getting up from the...

The push is a tricky one. It trips up so many people, because they rely on brute strength. But the push is not solely about brute strength. Yes, it helps to have it, but proper technique and positioning trumps strength (if you want a full tutorial...

The vault can be a big time suck. But it doesn't have to be. Like other parts of the test, getting through the vault takes skill and strategy. I've seen people shave off 3-5 seconds off their overall time (sometimes more) just by fixing up their...

The 18" hurdles looks straightforward; you jump over one, take a few steps, and jump over another. In the first few laps, they still don't seem too bad. But as fatigue sets in, the jumps start getting sloppier and sloppier. One reason for the sloppiness? It's...

Energy conservation is key to running a successful POPAT. Part of that conservation comes from pacing the 6 laps. And part of that conservation also comes down to how you run the course and tackle each obstacle. You want to be as efficient as possible. If...