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.

3 comments:

Anonymous said...

Pulls 8
Situps 36
Pushups 31
Run 1.5 Miles 11:40

Not as fit as I thought I was!

Neil said...

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

Jon said...

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!