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:
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!
8 pullups
32 situps
30 pushups
1.05 miles
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