# @timhofackerr on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DXLPr8_jKA-
- **Gondola URL:** https://gondola.cc/posts/64009885-timhofackerr-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/1d346c7f5d.jpg
- **Posted:** 2026-04-16T02:27:17.000+00:00
- **Account Owner:** Tim Hofacker (@timhofacker) — https://gondola.cc/timhofacker

## Caption

If you can’t pass these 5 tests ⬇️ stop calling yourself athletic

1. 3K Run for time
Elite: < 11:00
Very good: 11:00–12:30

2. 50 Wall Balls (9kg / 6kg) unbroken
Full depth. Hit the target every rep.

3. 12 Strict Pull-Ups for men’s
Full range of motion. No kipping.

4. 100 Burpee Broad Jumps for time
Elite: < 7:00
Very good: 7:00–9:00

5. Farmer Carry
2x24kg
200m non-stop

Can you pass the tests?

Comment “HYBRID” if you want to get to hitting all 5 of these 💪🏼

## Stats

- **Views:** 699
- **Likes:** 13
- **Shares:** 0
- **Comments:** 2

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Tim Hofacker | @timhofacker | https://gondola.cc/timhofacker | Creator |

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