Monday 3 Nov 2008: PFT

PHYSICAL FITNESS TEST

It's the first Monday of the month. The monthly PFT is a great way to evaluate your progress. It is also a great workout in itself, and it only takes twenty minutes.

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

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