Fit Test

LET'S MEASURE THE PROGRESS!

The Fit Test is a benchmark workout intended to measure a variety of performance elements and tracks your physical progress. Taking the Fit Test on a regular basis will measure:

Muscular strength
Muscular endurance
Cardiovascular output
Speed & conditioning level

Join the rest of the Grown Strong community every 45 days to repeat the Fit Test and compare times from your previous scores to see your improvement or what you can focus on in the future. If you are new here we suggest you take the Fit Test as the first thing to create a starting point.

Are you ready to get started?

Step 1: Take Progress Photos

We recommend taking progress photos before starting your Fit Test as another way to track your physical progress. When taking your progress photos, be sure to use the following criteria:

1 photo from the front with your arms at your side
1 photo from the side, with your arms out forward
1 photo from behind with your arms at your side

Your body should be relaxed (not flexing or posed) and the photos should be taken in natural light if possible. Take your photos first thing in the morning after using the restroom. Don’t forget to share your progress photos/videos with us!

Step 2: Start The Fit Test Workout

Here’s what you’ll need:

Pair of dumbbells
Timer
Pull-up bar (alternative: dumbbell or banded rows)
Download the Fit Test Progress Tracker by clicking here.

*If you don’t have access to a pull-up bar, complete the alternative exercise listed : DB Bent Over Rows.

Part A: Start at the 00:00 Minute Mark

90 Seconds Max Push-ups
90 Seconds Max Sit-ups
90 Seconds Max Strict Pull-ups
90 Seconds Max DB Front Squats
90 Seconds Max DB Push Press

*Rest 30 seconds between exercises and log your reps for each exercise*

Part B: Start at the 12:00 Minute Mark

Max Plank Hold
Max Wall Sit

*Stop if you reach the 2:30 mark for either of the exercises and rest exactly 30 seconds between the plank hold and wall sit. Log your time for the duration of your exercise holds*

Part C: Start at the 20:00 Minute Mark

Complete As Many Rounds As Possible in 10 Minutes:

10 Burpees
10 DB Power Clean
10 Alternating Bodyweight Lunges (5 each side)
10 DB Thrusters

*Log the total number of reps completed at the end of the time. (i.e. If you complete 3 rounds + 3 burpees into your 4th round, your score will be 123 reps)

MODIFICATIONS
Substitution for Strict Pull-ups: DB Bent Over Rows

Step 3: Log Your Score

Here’s how to calculate your Fit Score:

Part A: Count the number of reps you completed for each exercise. This will be your Individual Exercise Score. Then, add up the total number of reps completed for all exercises and log that for your Part A Total Score. (You will have two scores for Part A.)
Part B: Log your time in seconds for each exercise hold. Then, add the two scores together for your Part B total score.
Part C: Log the total number of reps completed at the end of the time.
Total GS Fit Score: Add up the total number of reps from Part A, the total amount of time (in seconds) from Part B and the total amount of reps from Part C.

Log each of your scores somewhere you can refer back to it. Don’t forget to share your total GS Fit Score with us in the Grown Strong Community group! #IamGrownStrong We’re excited to watch each of you grow and make incredible progress!

Grown Strong as a community will all be doing the Fit Test every 45 days. Try to see how much you can improve for the next one! Let’s go!

P.S. Don’t forget to print out your Fit Test Progress Tracker by clicking here.

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