THE 10 STANDARDS OF TRUE FITNESS
1. 2000M ROW - SUB 7 MINUTE This is a great indicator of cardiovascular fitness, endurance and strength, both in the glutes, core and upper body. It will also test mental resolve as a 2000m row is challenging enough, especially when aiming to finish in 7 minutes. 2. 2 X BODYWEIGHT DEADLIFT (1 REP MAX.)
A properly executed deadlift is a good sign of pure strength as it works hamstrings, glutes, core and, of course, grip strength. It’s also an exercise that you can do without a spotter and it’s practical, as everyone has to pick up something heavy from the floor from time to time. On a side note, recent research suggests ‘grip strength’ is a good measure of heart health, so work on improving it.
3. 2 X BODYWEIGHT BACK SQUATS
A well-executed weighted squat produces a level of muscular stimulation and growth you can’t get from a machine. It requires leg and glute strength and works your core and balance, which are important elements for health and fitness now, but also for your longevity into older age.
4 . 75 PER CENT BODYWEIGHT STRICT OVERHEAD PRESS
In the ’60s this was the cornerstone exercise for many of the best lifters as it’s not only a core strength building exercise, but also a great muscle builder. One of the original Olympic lifts, there’s a certain amount of skill required with it. Pay attention to your form to execute it correctly, but because you’re standing and aren’t supported, it engages most muscles, thus is an accurate show of strength.
5. 125 PER CENT BODYWEIGHT BENCH PRESS (1 REP MAX)
Upper body strength is important, especially if you need to lift anything heavy or if you are doing any repetitive movements that may lead to injury if you are not strong.
6 . 15 X STRICT DEADHANG, NO KIP PULL UPS
This allows you to contract back and arm muscles – mostly the lats, biceps, and forearms. The rest of the body is meant to remain tense to maintain a rigid structure (to prevent any kipping). It’s a good measure of fitness as it tests the posterior chain and ensures this part of your body is strong because for those who either hunch at their desks or carry bags throughout the day, it can lead to injury.
7. 100 BURPEES - SUB 7 MINUTES
A great measure of cardiovascular fitness, endurance, strength and mental toughness.
8. 50 BOX JUMPS – SUB 3.5 MINUTES
A great test of leg and glute strength, endurance and cardiovascular fitness.
9. 10KM OUTDOOR RUN – SUB 50-MINUTES
Again a good test in endurance and cardiovascular fitness.
10. 5 -MINUTE FRONT LEANING REST (HOLD AT TOP OF A PUSH UP)
Different to a plank in that you hold this at the top of a push up, this is a good test of core and arm strength as well as mental toughness.