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.

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3 comments:

  1. Anonymous03 January, 2007 06:14

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

    Not as fit as I thought I was!

    ReplyDelete
  2. Neil04 January, 2007 05:36

    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

    ReplyDelete
  3. Jon06 January, 2007 14:08

    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!

    ReplyDelete