Today is the first day back at work for many after the festivities and the first day back in the gym also. If you have been eating like a pro for the last week or so fear not, the road to redemption begins here. This simple workout / fitness test will get the blood pumping and give you an idea of how much of a Christmas pudding you have turned into. A new four week program will start from next week, with a re-test at the end. The dead-lifts and overhead lifts will also resume as part of the program.
- 15 / 8 dead hang pull-ups (strict form, no lower body movement)
- 50 kb swings 20kg / 12kg
- 15 / 8 parallel bar dips
- 50 lateral bench jumps (Keep one foot on the bench and touch the ground with the other foot, alternating sides. Straighten working leg at the top of the movement.)
- 25 horizontal pull-ups
- 50 box jumps
- 50 press-ups
- 50 knee to elbow sit-ups (Opposite knee to elbow. Legs straight on the ground, bend knee up to 90 degrees, back must come up off floor.)
Where there are two numbers separated by a slash, first number is for boys, second for girls.
Complete in your best time.
If you are unable to complete the set number of reps on an exercise, record the number of reps you were able to do.