The Fit Test! Workout Warrior Challenge
Calling all future Workout Warriors! This is the fit test. You will do this fit test for time, so go get a timer or clock. Make sure to record the time it took you to do this test in your journal. Write in the date, the exercises & reps, your time and any notes you may want to add. This is going to be fun:)
Run 400m (1/4 of mile), 21 push ups, 21 air squats, 5 burpees
Run 400m, 15 push ups, 15 air squats, 5 burpees
Run 400m, 9 push ups, 9 air squats, 5 burpees
(Push ups can be modified by doing with knees down. Burpees can be modified without doing the jumps)
Do each exercise as fast as you can with correct form. If your form starts to get sloppy, slow down.
You may notice that this is a “Crossfit” inspired fit test. Some of the WOW will be inspired by Crossfit. I will post my time tomorrow after I complete it. Comment and let me know how you do.
Below are pictures of each exercise.
The Push Up
In plank position with hands just a little wider than shoulder width, lower chest down toward the floor while maintaining the plank from head to heels. If this is too hard, modify by lowering down to the knees. Look slightly forward during the exercise.
The Air Squat
Heels are shoulder width apart, hips are open, and hands are in front. Sit back keeping the heels grounded as the arms lift in front.
Start in standing position. Squat reach for the floor then jump back into plank position. Do one push up then jump forward into squat position. Jump as you reach overhead. Modify by no jumping (just step back) and knees down for the push up .
Posted on September 29, 2012, in Workout Warrior and tagged 400m, Burpee, CrossFit, fitness testing, Physical exercise, Push-up, Run, squat, strength training, Workout Warrior. Bookmark the permalink. 4 Comments.