Monday 4 Dec 2006: PFT
It's the first Monday of the month. Time for another...
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.
3 comments:
monday was the first time is used a workout from this site. i'm interested to see what the results will be like in january's pft. i started at intermediate level.
asst. pull up's - 19
crunches - 54
press up's - 27
run - 2.45km
Nice to have you with us Alex.
Joel
Did the PFT on Saturday morning while I had plenty of time:
Body rows - 17
Sit-ups - 29
Push-ups - 25
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