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13 individual tests
TO MEASURE YOUR OVERALL FITNESS
Sprint - 40 yards
Time to cover 40 yards from standing start
Standing Long Jump
Distance leaped from standing start
Shuttle Run - 60 Yard
Time to cover 60 yard shuttle course
Bench Press - 1 Rep Max
Calculated based on pounds and 1-6 reps
Pull Ups - Max Reps
Number of consecutive pull ups with overhand grip
Sprint - 400m
Time to cover 400 meters from standing position
Wall Sit Time
Time to hold wall sit position before failure
Burpees in 2 Minutes
Number of complete squat thrust jumps in 2 minutes
Run - 5K
Time to cover 5000m from standing start
Medicine Ball Throw
Distance 8lb ball travels from standing position
Plank Hold Time
Time to hold plank on elbows before failure
Push Ups - Max Reps
Number of consecutive push ups before failure
Back Squat - 1 Rep Max
Calculated based on pounds and 1-6 reps
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