Monday 7 January 2013: 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

2 comments:

NoBite said...

Joel, I should know this. But, how often do you like to repeat this Physical Fitness Test? I am going to start recording my results in my log. Any reason to repeat this more than monthly?

Joel Ellis said...

We run it the first Monday of every month. I don't think there is any need to complete it more often than once a month, although it would be a good workout at any time.