Military Muscle: Take this ‘Test’ to track your fitness - Off Duty, Military Health and Fitness - Navy Times

Military Muscle: Take this ‘Test’ to track your fitness

In 2006, a flight student named Olivia Degenkolb challenged me to come up with a workout that would push her to her limits in cardio, power and strength endurance. She was a very good athlete — she still holds third place in the CrossFit 500-meter rowing times for women.

In designing the workout, I wanted, at most, five or six exercises that taxed the entire body and required intense cardio power. I built the exercises around repetitions, but the final objective is to finish the workout as quickly as possible in a specific order without rest and with multiple rounds to press the endurance cycle. I use it as a progress marker with my clients every few months.

This is “The Test” in its final progression. You can up the weight or reps if you desire. If you have to modify this workout for the first run-through, then change only the weight (exercise No. 1) or box height (exercise No. 3).

The test

Do exercises in order, 1-6. For time, do two rounds of each.

40 squat presses with kettlebells

Men use 20 pounds; women use 15 pounds.

From a standing position with kettlebells (use dumbbells as an alternative) at shoulder level, squat to a Dynamax medicine ball. You can also use a 15-inch box, a stepper bench with five risers or any workout bench, though they are a bit higher than the Dynamax.

As you transition back to a standing position, press the kettlebells to full upright extension; return them to shoulder height as you lower back into the squat.

50 crunches

Lie on your back, arms across your chest, legs in the air, knees at 90 degrees so that your legs form an “L.”

Crunch up so your forearms touch your thighs. Do not bring your legs back into your body — keep the “L” position.

20 box jumps

Stand in front of a 24-inch box and jump explosively onto the top of it, landing with both feet; stand straight up, then jump back to the ground. Immediately jump back onto the top of the box.

20 pull-ups

With palms facing away from you and arms extended, pull up until your chin clears the bar — no kicking, or at least minimal swing.

1,000-meter row

Our standard is setting the damper at either 4 or 5.

10 horizontal pull-ups

Place a bar on a squat rack about 36 inches above the floor.

Get under the bar and grasp it overhand. Your chest should be under the bar with the rest of your body extending out in front.

Pull up to the bar until your chest touches; return to the start position.