There is still a couple more days to run an Olympic themed workout. Here is the one I threw in for my clients. We used ours for this rounds fitness test.
Olympic Pentathlon Fitness Test
Time: 60 minutes
Equipment: Mats, Bench
5 minutes of running. Dynamic movements to prepare your clients for the workout.
Fitness Test Concept
In the spirit of the Olympics this round I have put together an Olympic themed bootcamp test based on a Pentathlon.
Clients will need to complete 5 exercises, a run, lunges, push ups, dips and squats. There are three levels, Beginner, Intermediate, and Veteran.
Measure this test in two parts; the strength exercises and the run. Combine the times for a total score.
The reps required are in the (brackets).
|Reverse Lunges (30/leg)||Forward Lunges (40/leg)||Forward Lunges (30/leg) and Reverse Lunges (30/leg)|
|Kneeling Push Ups (50)||Push Ups (50)||Hand Release Push Ups (50)|
|Squats (50)||Jump Squats (50)||Jump Squats (60)|
|Dips – knees 90 degrees (50)||Dips – knees 135 degrees (50)||Dips – legs straight (50)|
|Run (1500m)||Run (2000m)||Run (3000m)|
If there is time left over do one of this sites finisher drills.
400m cooldown run and stretch.