Test your fitness

When was the last the that you assessed your true fitness level?

Testing their fitness is not something many people do. I think you should test your fitness level every 4-6 weeks. How else are you going to know if you are making progress?

There are many different ways to test your fitness:

Here is a few examples:

FITNESS TEST #1: Run a mile

Any fit person, man or woman, should aim to run a mile in 8 minutes or less. But the best mark of fitness is simply that your time improves.

Do this on the open road, or on the treadmill. Be sure to set the incline to 1 to make it closer to real running.

FITNESS TEST #2: Do the Crossfit baseline WOD:

(W.O.D= Workout Of the Day)

TIME Yourself:

500 m row

40 x body weight squats (full depth, hip crease below knee)

30 x sit ups (shoulders touching the ground)

20 x push ups (chest to floor)

10 x pull ups (chin above bar)

This WOD tests both strength and strength-endurance.

This is how Crossfit interprets times: (Male/Female)

3:45 – 4:40 – Elite

4:30 – 5:35 – Pro

5:15 – 6:30 – Expert

6:15 – 7:30 – Collegiate

7:30 – 8:30 – Intermediate

8:15 – 9:30 – Novice

9:15 – 10:30 – Beginner

10:00 -11:00 – Cut off

FITNESS TEST #3: Do this Monday workout:

The first 10 minutes after the warm up will be the test. The best mark of your fitness is that your reps improves.

Crunches — Me doing the Fitness test two years ago

Warm up:

Run or cycle for 6 min

Jump rope x 100

5 x push ups

5 x body weight squats

Repeat x 2

Workout

Focus for 10 minutes. No water, no rest, push as fast and hard as possible in 10 minutes.

Set timer for 10 minutes:

Part 1: (This is the fitness test part)

Increase reps with 2 every round, round one is 2 reps of all the exercises, then round 2 is 4 reps, round three is 6 reps, etc.

See how far you can go in 10 minutes! This will be your mark, try and do this part every 4-6 weeks and improve every time.

Test completed! Rest 2 min before you get on with your normal workout:

Part 2:

Round 1:

Beginners 15 reps

Intermediate 20 reps

Advanced 25 reps

Round 2

Beginners 25 reps

Intermediate 30 reps

Advanced 40 reps

Round 1 do exercise no. 1-7 with 15/20/25 reps and round 2 no. 1-7 with 25/30/40 reps.

Part 3:

10 – 1 Squat jumps

10 – 1 Mountain climbers (each leg)

You do 10 squat jumps, then 10 mountain climbers, then 9 squat jumps and 9 mountain climbers, 8 squat jumps and 8 mountain climbers. All the way to 1 squat jump and 1 mountain climber.

Part 4.

5 – 1 burpees

5 – 1 donkey kicks

5 – 1 Push ups

Do 5 burpees, 5 donkey kicks, 5 push ups, then 4 burpees, 4 donkey kicks, 4 push ups. Work down to 1.

ABS:

20 x bicycles

20 x side crunches L

20 x side crunches R

20 x crunches

Repeat 4 times

Hope you enjoyed the workout! Did you do the test? How was it? Leave your comments below.