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.

Push up

Push up

Modified push up

Modified push up

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.

Air Squat

Air Squat





The Burpee

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 .




About nthefitzone

Hi, my name is Allyson. I am a 40 something yoga and Pilates teacher. This blog documents my passion for yoga, Pilates, running, strength training, nutrition, and healthy cooking. I hope to inspire others to find their inner athlete, to get strong and healthy, to set goals and reach them. Age doesn't matter. Anything is possible with hard work, determination, drive, commitment and passion. Follow along for some healthy fun and find your inner athlete. It's in there, just waiting to shine :)

Posted on September 29, 2012, in Workout Warrior and tagged , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. I did the fit test today!

  2. Ok, I’m a day late but I did the fit test today. Onto WOW#1 tomorrow. And I’m definately going to buy the ROW#1 ingrediants! It’s looks delish! 🙂

  1. Pingback: Monday funday « onlyhalfcrazy

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