Fit Test

 

LET’S MEASURE YOUR PROGRESS


The Grown Strong Fit Test is your benchmark workout! Designed to track your overall fitness and highlight areas of improvement. By taking this test regularly, you’ll gain insight into your:

  • Muscular Strength
  • Muscular Endurance
  • Cardiovascular Capacity
  • Speed & Conditioning

We recommend taking this test three to four times per year to compare results, and celebrate your progress. If you're new, we recommend starting with the Fit Test to establish a solid baseline.


STEP 1: TAKE PROGRESS PHOTOS

Before you jump into the workout, take a few minutes to snap your progress photos. It’s a great visual way to track physical changes beyond the numbers.

Guidelines for Photos:

  • Front view: arms relaxed at your sides
  • Side view: arms extended straight forward
  • Back view: arms relaxed at your sides

Take the photos in natural light, first thing in the morning after using the restroom, and avoid flexing. These moments are just for you, but we’d love if you shared your progress with the community!


STEP 2: COMPLETE THE FIT TEST

What You’ll Need:

  • A pair of dumbbells
  • Timer or stopwatch
  • Pull-up bar (or substitute with DB or banded rows)
  • Fit Test Progress Tracker – Download here

Part A – Start at the 00:00 Minute Mark

90 seconds per movement + 30 seconds rest between each:

  • Max Push-ups
  • Max Sit-ups
  • Max Strict Pull-ups (or DB Bent Over Rows)
  • Max Dumbbell Front Squats
  • Max Dumbbell Push Press

💡 Log your reps for each exercise and total them up at the end.

Part B – Start at the 12:00 Minute Mark

  • Max Plank Hold (up to 2:30 minutes)
  • Max Wall Sit (up to 2:30 minutes)

Once you can no longer hold your plank, or if you reach the 2:30 mark, rest for 30 seconds, then begin your wall sit.

💡 Log your time in seconds.

Part C – Start at the 20:00 Minute Mark

10-Minute AMRAP (As Many Rounds as Possible):

  • 10 Burpees
  • 10 DB Power Cleans
  • 10 Alternating Lunges (bodyweight)
  • 10 DB Thrusters

💡 Count total reps completed. Example: If you finish 3 rounds + 3 burpees, that’s 123 reps.


STEP 3: LOG YOUR SCORES

How to Calculate Your GS Fit Score:

  • Part A: Add up the reps from each movement for your Part A Total Score.
  • Part B: Add both hold times (in seconds) for your Part B Total Score.
  • Part C: Count total reps completed in the AMRAP.

🎯 Your Total GS Fit Score = Part A Total Reps + Part B Seconds + Part C Total Reps

Be sure to save your scores somewhere safe and easy to access—and don’t forget to share your progress in the Grown Strong Community using #IamGrownStrong. We love seeing how far you’ve come! :)


Ready to See How Strong You’ve Become?

Print your Fit Test Progress Tracker here, and let’s go crush it together. We can’t wait to see your growth.