20150109

"How Fit Are You?" Test 5:

For time:
Run 800 meters
21 thrusters, 95 pounds
21 L pullups

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20150108

"How Fit are You?" Test 4:

One-rep max deadlift
Then
Max reps handstand pushups

Ramp up to a one-rep max on the deadlift.  Within 30 seconds, begin your max set of handstand pushups.  Your score is the weight of the deadlift times the number of handstand pushups completed.

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20150107

"How Fit Are You?" Test 3:

Tabata squats
Max reps muscle-ups in 4 minutes

Perform a standard Tabata squats workout (20 seconds of work followed by 10 seconds of rest; 8 intervals for a total of 4 minutes).  After the final 10-second rest, you have four minutes to complete as many muscle-ups as possible.  Multiply your Tabata score (lowest number of squats performed in any of the eight work intervals) by the number of muscle-ups completed to get your score.

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20150106

"How Fit Are You?" Test 2:

Clean and jerk 15 reps

Perform a set of 15 clean and jerks as heavy as you can.  You may rest at the hang, the rack, or the overhead position.  You may not rest with the bar on the ground; only touch and go is permitted.

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20150105

"How Fit Are You?" Test 1:

Bench press one-rep max
Then
Max reps pull-ups

Ramp up to a one-rep max on the bench press.  Within 30 seconds of racking the lift, begin a set of pull-ups.  Multiply the weight of your one-rep max by the number of pull-ups completed to get your score.

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20141219

"Helen"

Three rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups

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20141218

"Jackie"

For time:
Row 1000 meters
50 thrusters, 45 pounds
30 pullups

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