GET TOUGH FITNESS ATHLETIC FIT TEST (AFT)


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This is your nightmare about to unfold. 11 movements. 11 minutes of brutality. You will need to hit goal numbers within given time on all movements. The test is an EMOM (every minute on the minute) So there are no breaks. The quicker you can hit the goal #’s (and what I mean is destroy them and go beyond them) the more rest you can get. Write down your numbers. The point is to hit close to the minimum scores I hit.

**Watch your form and make sure you do not cheat your range of motion. Always, stick with proper technique. Do not cheat your reps. You have no time for breaks. It takes just 11minutes.

What I Need:
– Clock
– Piece of paper and pen – write down your numbers. I suggest memorizing to be more time efficient. YOU DON’T HAVE TIME!

ELITE EMOM11 TEST
1) HIGH KNEE TUCKS
Standard:(Men: 45+ ; Women: 35+)
Elite:(Men: 55+ ; Women: 45+)

2) DRAGON CRAWLS
Standard: (Men: 15+; Women: 10+)
Elite:(Men: 20+ ; Women: 13+)

3) FLOOR KNEE TUCKS
(Men: 50; Women: 50)
Elite:(Men: 55+ ; Women: 50+)

4) HIGH KNEE TUCKS
(Men: 30+; Women: 20+)
Elite:(Men: 40+ ; Women: 30+)

5) BURPEES
(Men: 20+; Women: 13+)
Elite:(Men: 23+ ; Women: 16+)

6) A2G
(Men: 30; Women: 26)
Elite:(Men: 32+ ; Women: 30+)

7) Half Burpees
(men: 22+; Women: 13)
Elite:(Men: 25+ ; Women: 18+)

8) Frog Jumps
(men: 30; Women: 30)
Elite:(Men: 30+ ; Women: 30+)

9) DRAGON CRAWLS
(Men: 16; Women: 11)
Elite:(Men: 16+ ; Women: 11+)

10) Triangles
(Men: 75+; Women: 65+)
Elite:(Men: 80+ ; Women: 70+)

11) Push Ups (diamond)
(Men: 25; Women: 15)
Elite: (Men: 25+ ; Women: 15+)

————————————

STANDARD TEST
Time how long it takes to do all movements.
55 Bent knee crunches

55 Floor knee tucks

55 Bent Knee Crunches

55 Air squats

25 Chest 2 floor

125 Triangles

120 Mountain climbers

** If you feel faint, dizzy or nausea please stop right away and stop timer. Redo test again.
This is a harsh metabolic WOD. Do not do if you have heart conditions.

GOD SPEED!

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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 01/05/2015, in 0 WOD, Grand Masters. Bookmark the permalink. Leave a comment.

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