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. 

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2 comments:

  1. Unknown04 January, 2010 08:19

    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!

    ReplyDelete
  2. Darin W06 January, 2010 16:42

    8 pullups
    32 situps
    30 pushups
    1.05 miles

    ReplyDelete