PHYSICAL FITNESS TEST
It's the first Monday of the month. The monthly PFT is a great way to evaluate your progress. It is also a great workout in itself, and it only takes twenty minutes.
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.
Unfortunately I can´t do the PFT at the moment, I´m suffering the after effects of my bad cold (4 weeks ago) I´ve haven´t trained for over a week, but the lay off doesn´t seem to have done any good. Looks like I´ll have to pay the doc a visit tomorrow!!!
ReplyDeleteI'm sorry to hear you're still not feeling week, Mark. I've been missing your daily posts. I hope you feel better soon.
ReplyDeleteRope Pull-ups: 15
Sit-ups: 43
Push-ups: 50
I altered the run portion today.
5 x Hill Sprints (fairly short but very steep hill)
Easy jog to finish allotted time
Joel
Jumping Pullups: 20
ReplyDeleteSitups: 40
Pushups: 30
Distance: 1.2 miles
happy with my distance considering the lack of work i have been able to do lately.
hi joel, i wanted to post my progress since i been using your training tips, but i cant access to your comments blog space,well i just wanted to thank you and tell you that...
ReplyDeletei teach the police departament and your fitness- solution realy has helped us alot. thank you
Ramiro R from Mexico