Tuesday, October 12, 2010

THE C5 PT TEST

as Rxed 8:06

THE C5 PT TEST- Like any benchmark, C5 has established a standard fitness test that all new members must take as part of their ramp up program. Every month, thereafter, this test will rear its ugly head. This is intended as a standard of which to compare with as you progress with the program. It will out your strengths and reveal your weaknesses.

No bar? No Kettlebell? None. First and foremost, we at C5 want to ensure that we move our own body efficiently by pulling, pushing, squatting, etc. From there, we load you up, and test your ability to carry your own weight plus an additional load. Not to fret, we will be coming out with a C5 total fairly soon where you will be tested on how much you can get overhead, pick up from the ground, etc. (hint hint) For now, let's focus on killing this workout and going all out to get the work done the fastest our body will allow.

All movements will be completed as fast as possible with no rest in between stations. Score is determined by time completed:

1. 500 meter row- there is no specified damper setting. Your choice.
2. 50 situps- straight leg, athlete must have shoulders touching ground at bottom position, athlete must touch ankle at top position, arm swing is allowed.
3. 40 squats- top position must be full standing position with open hips, bottom position must have hip crease below knee. If you need something to keep you honest, use a medball to determine your bottom position and clap behind your back at the top of the position.
4. 30 pushups- bottom position has athlete touching chest to ground. Top position has athletes elbows fully locked out. rigid body throughout.
5. 20 pullups- chin over the bar. kipping allowed.
6. 400 meter run- 2 laps of parking lot.

NOW.....Although we are competing against the clock, please keep yourself honest in the movements. If you notice yourself not going full range of motion, do NOT count the rep. This is YOUR baseline. If you don't get that baseline correct due to pride getting in the way, you will not have a good baseline of which to base your future performance. Now go and crush this WOD.

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