Monday 1 Jan 2007: PFT
It's the first Monday of the year. Time for a benchmark...
PHYSICAL FITNESS TEST
Advanced:
- Max Pull-ups in 1 minute
- Rest 1 minute
- Max Sit-ups in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run 12 minutes for distance
Intermediate:
- Max Partial or Assisted Pull-ups or Body Rows
- Rest 1 minute
- Max Sit-ups or Crunches in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run-walk 12 minutes for distance
Basic:
- Max Body Rows in 1 minute
- Rest 1 minute
- Max Crunches in 1 minute
- Rest 1 minute
- Max Knee Push-ups in 1 minute
- Rest 3 minutes
- Powerwalk 12 minutes for distance
Post results to Comments.
The 2007 Push-up Challenge begins today.
4 comments:
hi, i'm back from the seasonal festivities. unfortunately my scores arent that great. here they are anyway:
intermediate level
asst. pull ups 28
crunches 60
push ups 26
12 minute run 2.85km
Pulls 8
Situps 36
Pushups 31
Run 1.5 Miles 11:40
Not as fit as I thought I was!
Starting the new year with the 20-minute fitness solution. Even though I'm a couple days into the week, I decided the do the test on Wednesday. My only mistake was doing the three movements for one max set of each instead of for 1 minute. That explains the poor scores.
Pullups: 11
Situps: 38
Pushups: 30
12-min run: 2.08km
P.S. I will be tracking my fitness solution workouts on a new blog: tateneil.blogspot.com
This is an excellent blog. I will attempt this next challenge tomorrow and report back. An injured ankle (7 weeks ago now) may make some of the exercises difficult though!
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