By now you’ve probably heard about KOR’s benchmarks, but if not we’ll bring you up to speed. KOR trainers have selected six exercises that they believe to be fundamental to strength and fitness. Within each exercise they have determined three weight level goals, for both men and women. Here’s a diagram to break it down:

For the last few months KOR members have been working to improve their levels, slowly but surely. To help, KOR trainers have decided to put together some tip videos that can be a guide towards improvement on these exercises. So far 3 videos have been released, offering tips on the Turkish Get Up, Press, and Pistol Squat. Let’s delve into what these exercises are exactly.


Turkish Get Up

The Turkish Get Up is a full body exercise that tests overall stability and strength. It involves a series of movements that begin with the person on the ground, moving to a standing position, and then back to the ground, all while holding a kettlebell in the overhead position.

Overhead Press

The overhead press is a one-armed kettlebell press that requires upper body and core strength. The kettlebell must be pressed straight overhead until the elbow is fully locked and then brought back down.

Pistol Squat

The pistol squat is a single leg squat with the other leg held straight out forward. This lower body exercise also engages the core and tests flexibility and balance.


Check out the first 3 Benchmark Tip videos here:

Keep an out eye for the second installment of this post, which will feature the remaining 3 exercises and a tip video from Coach Dan.


Please do not attempt a high weight benchmark alone; ask your trainer for assistance.