Get out and vote?
All that aside I figured why not add a little craziness to the mix... after coming off the PFT course it's good to get out there and do some assessments while some info is hot off the press and I practice some fine tuning that I learned. Not only that but last I checked we are right in the 12 week range of the "Fight Club" Challenge that started off at the end of Jan of this year!
So, you will be kept informed of what the scoop is early as to if you are being assessed today.
Being assessed- avoid caffiene/tobacco/working out prior to testing if at all possible, will alter results. After assessment feel free to do whatever level of activity you had planned for the day.
Not being assessed, or something to do post assessment?
Workout:
Warm-Up:
5mins of alternating between:
Skipping and KB Swings
then
5-15 of each for 2-3 sets:
Pullups
Pushups
Squats- BW or with KB out front in Goblet form
Alternating Lunges
Inchworms (see video)
Actual workout:
Run/Bike/Row etc
5x
2:00 moderate-high effort
2:00 easy
The goal is to make it through the whole workout without crashing but having an obvious increase in intensity during the work portion- keep the speed/intensity the same for each interval.
Running: Note speed and incline for each 2:00 period
Rowing: Note Damper setting and distance in M
Bike: Hard to measure but use the same amount of turn on the dial for each and you'll notice if your legs slow down
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