WOD 12.18.17 “How Fit are You?”

In 2003 Coach Glassman wrote the article “How fit are you?” In the article Coach describes a series tests to be conducted over a five day period with one test given everyday. These tests are designed to challenge all ten general physical skills (cardio respiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance).

Each test can also be converted into a workout in order to improve the specific physical skill addressed. Lastly, Coach designed the tests to be “hard as hell”.

Enjoy this week, push yourself and test your fitness!

“Test 1”

Bench Press 1 rep followed by max set of Pull-ups

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up

and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use band assisted pull-ups or ring rows

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

Scoring the Tests: The total points for all five tests can range from 20 to 100 points. An individual getting 20 points total for all five tests is a reasonably good athlete. Anyone scoring 100 points has credible claim to being one of the fittest men on earth. Don’t despair if your score looks like what would be a D- on a sixth grade spelling test – the numbers are just that, numbers.

Scores:

4 Points: 6,000 – 8,124  (ex. 300lb x 20 pull ups = 6,000 points)

8 Points: 8,125 – 10,499 (ex. 325lb x 25 pull ups = 8,125 points)

12 Points: 10,500 – 13,124 (ex. 350lb x 30 pull ups = 10,500 points)

16 Points: 13,125 – 15,999 (ex. 375lb x 35 pull ups = 13,125 points)

20 Points: 16,000 + (ex. 400lb x 40 pull ups = 16,000)

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