Monday 10 July 2006: PFT


The following PFT will be a staple here at the 20 Minute Fitness Solution. This PFT will be re-run every 3-4 weeks to allow the trainee an objective means of testing his progress. Post your results when you have completed the workout. Down the road, those numbers will serve as a signpost of how far you have come.

The following workout is broken down into three different levels. Select the level that best matches your current physical abilities. Before you begin your training session, spend five to ten minutes warming up your body with a brisk walk or jumping jacks and some gentle loosening exercises.


  • Max Pull-ups or Chin-ups in 1 set
  • 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


  • Max BodyRows in 1 set
    (BodyRows: Also called horizontal pull-ups. See picture of "Easy Chin-up" under the "Basic Guide to Bodyweight Exercises" link at right.)
  • Rest 1 minute
  • Max Crunches or Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-Walk 12 minutes for Distance


  • Max Flexed Arm Hang or Hang from Bar
    (Flexed arm hang: Hold yourself at the top of a pull-up bar for as long as possible. The exercise is completed when your arms straighten.)
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Push-ups (against Countertop or on Knees) in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for Distance

Post results to Comments


David D said...

Well, the first day is done and here is how it went down:
17 Body Rows (I have two "bar" chairs that are fairly tall (36 in.) and I placed a broom stick across it and laying down on my back, I pulled myself up.)
31 Situps
20 pushups
and 1.17 miles on the road (rather than gym)

Tougher than I thought,

david d

JME said...

Neutral Grip Pull-ups: 15
Sit-ups: 44
Push-ups: 42
Run: 1 11/16 miles

This PFT will be run again in three weeks. Evaluate your numbers and set realistic goals for improvement in that timeframe. Post your goals and let's encourage each other to achieve them.

My Goals for the 31 July 2006 PFT:
Pull-ups: 17
Sit-ups: 50
Push-ups: 50
Run: 1 3/4 miles

Kirstie said...

Body Rows: 21
Crunches: 55
Knee Push-ups: 24
Run: Measure and report later

Good workout!

JME said...

Body Rows - 25
Crunches - 17
Push-ups - 19
Run - 5+ min.

Body Rows - 18
Crunches - 24
Burpees - 10 (EB is the Burpee-Queen)
Run - 5+ minutes