Monday 5 Jan 2009: PFT

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.

1 comment:

Brandon said...

Great blog. I've been viewing the blog for a couple of weeks now, and have been doing the pushup challenge since the 1st. This, however, was the first workout of the day I've done. Need to work on the running!

40 pushups
40 situps
1.05 miles (cold running outside at -10F!!)

No pull ups as I'm resting my elbows from daily pullups the past two weeks.

I'm looking forward to continuing the daily workouts. Thanks a lot for putting this blog together!