Monday 4 January 2010: PFT

Time for the first Monday of 2010...

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. 

2 comments:

mikey said...

I really like the info on your website. Today was my first work out and I plan to do them 3 times a week plus 2 strength training sessions.
Here's how I did today:
18 pullups
10 sit ups (I have an abdominal injury)
44 pushups
Ran a disappointing 1.14 miles
I'm looking forward to doing better on the next physical fitness test!

Darin W said...

8 pullups
32 situps
30 pushups
1.05 miles