Basic benchmark fitness test
Starting next week I’ll be training 5-6 friends, 3 times a week for a month. Since non of them are fitness buffs nor have they done any crossfit, the program will be more tailored at an introductory level with the aim of fat loss and increased strength. It will be all based outdoors, utilising equipment in parks such as benches, tables, hills, chin up bars etc. I have purchased a small suite of equipment such as kettle bells, skipping ropes, exercise mats, dumbells and a 4kg medicine ball.
For their first session i’ll be timing them with the below benchmark circuit, I’ll get them to do again after 4 weeks to note their improvement.
The session will be:
For Time:
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
This is a basic circuit that involves a number of core exercises and it doesn’t involve a great level of technique. So all improvements over the 4 weeks will be fitness based and not technique based, as improved technique will give better results but not indicate a higher level of fitness.