Monday 4 October 2010: 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:

Bernie said...

Just took the fitness test the other day; I'm trying to focus again on my health. As a traveling I.T. geek it's easy to fall out of shape.

I will be doing the workouts here and commenting on my progress. Thanks again for a great website!

Results were:
3 pullups
50 crunches
40 pushups
1.3 miles